Many of us have to sit for long hours either at our work desks or for driving. Sometimes long sitting is also due to watching TV or before screens. Some of us have general inertia and do not like moving.
Studies and research have revealed that many health conditions are happening due to prolonged sitting. Sitting for long hours is proving to be extremely harmful to the body. Amongst the number of diseases caused by long sitting is back problems, diabetes, metabolic disorders, high cholesterol, hypertension, obesity, and cardiovascular disease.
On the contrary, adopting an active lifestyle is proving to be quite beneficial for those who have been leading a sedentary life.
What harm can be caused by sitting for a long time and having a sedentary lifestyle?
Our body works more efficiently if we keep moving. Studies have revealed that if we are not physically active number of ailments can be caused. Our lifestyle gradually affects different systems of our body and finally, it assumes a full-blown disease where there is no looking back and we have to suffer because of the ailments. However, if we take timely action and address the root cause of the disease we can contain it.
The following diseases are seen being caused by over-sitting and having a sedentary lifestyle.
- Spinal problems
- Postural problems
- Varicose veins
- Muscles of the legs and gluteal muscles can become weak
- Obesity
- Depression
- Anxiety
- Overeating
- Diabetes
- Cardiovascular diseases
- cervical issues
- Stiffness of neck and back
- Deep vein thrombosis
- Hypertension etc.
The following changes in our lifestyle can make a considerable difference:
- Stand up from the chair or couch every 30 minutes, take a few steps or do some simple stretches if possible
- Set a reminder on your phone or timer on your TV etc while watching to alert you to take a break and do some movement
- TV time can be a period of multitasking viz folding clothes, ironing clothes, organizing documents, etc which you can do while watching TV
- You can utilize the period of phone calls or talk with others while standing or having short walks
- Even if you are in public transport you can stand up or change your posture to add mobility to your muscles
- If you are going for a long drive, every hour you can stop the vehicle and come out and do some small walking or stretches
- If you have to go out for meals go a little farther place so that you can have a short walk
- you can get off the public transport one stop earlier and walk to your destination
- You can also park your vehicle at a distance from your destination and walk to and fro and then resume your onward journey; this you can do easily if you plan your timings according
- If you have to sit for a long at a desk, raise the height of your desk and stand and work
- Take the stairs instead of elevators and lifts
- Meetings can be had while waking
- Listen to audiobooks and walk instead of sitting and reading a book
- Make your day more active outdoors as well as while you are indoors
- Even at the workplace, you can do some stretching, Pilates, etc
- You can go out with your pet and take a long route.
These are among the many ideas which can bring about considerable change in the way we sit and move around. Just by being conscious of the need to move more and sit less, we can modify our routine to ward off the problems caused by a sedentary lifestyle.
