Table of contents:
- The bad effects of sitting too long everyday
- 1. Brain, neck, and shoulder problems
- 2. Back problems
- 3. Muscle degeneration
- 4. Organ deterioration
- 5. Foot disorders
- How can you prevent the bad effects of sitting if you really have to sit for a long time?
- 1. Sit up straight
- 2. Stand up and take a walk every 30 minutes
- 3. Try doing yoga
Today, we live in a world where modern machines seem to do a lot of work for us, greatly reducing the need for manual labor. Not to mention, many of us have office jobs, which force us to sit at our computer for eight or more hours a day.
Based on the report published in in Annals of Internal Medicine, the average person spends more than half of their total waking hours in a dormant state (sitting at the computer, watching TV, traveling to and from the office, etc.).
In fact, sitting for long periods of time can lead to problems such as chronic back pain, bad posture, and even potentially deadly diseases like diabetes, heart disease, and obesity.
If you spend a lot of time sitting at your job, take a look at the details of how this habit can negatively impact your health.
The bad effects of sitting too long everyday
1. Brain, neck, and shoulder problems
Moving our bodies means more blood and oxygen is transported throughout the brain, which helps us maintain brain clarity and acuity. However, by sitting for long periods of time, it slows down the flow of oxygen and blood to the brain, limiting our ability to think clearly.
In addition, bending forward while working to look at a computer screen puts tremendous strain on the neck, especially on the cervical vertebrae, which connect the spine to the head. Poor posture also damages the back and shoulder muscles, as they lengthen excessively to bend over the keyboard for long periods of time.
2. Back problems
This is one of the obvious problems with most people's backs, as poor posture greatly contributes to back pain, inflexible spine, and disc damage.
If we move around a lot, this makes the smooth disks between the vertebrae in the spine stretch and contract, allowing blood and nutrients to enter. By sitting for too long, the disc becomes uneven and dense, even causing collagen to build up around the tendons and ligaments.
In addition, lumbar disk hernias are more common in people who spend long periods of time at the computer.
3. Muscle degeneration
Sitting does not require the function of the abdominal muscles, and if the abdominal muscles are not used for a long time, this can actually result in you experiencing something called swayback, or unnatural excessive extension of the natural curvature of the spine.
In addition, sitting for too long decreases overall flexibility, especially in the hips and back. The flexible hips help balance the body, but by sitting too long, the hip flexors become short and tense.
The glute muscles also become soft after prolonged disuse, and this limits your ability to take long strides and maintain stability.
4. Organ deterioration
Remaining sitting for long periods of time can lead to heart disease, cardiovascular disease, and colon cancer. In short, these problems are caused by overproduction of insulin due to inactivity, and sluggish blood flow to the organs. Regular movement helps kill cancer-causing cells, encouraging antioxidants that increase free radicals from taking over the body.
Excess insulin production can also lead to weight gain, which contributes to diabetes and obesity.
5. Foot disorders
Obviously, sitting too long will hamper circulation in the legs. This causes blood to collect around the ankles, which in turn causes swollen ankles, varicose veins, and even dangerous blood clots.
Another subtle problem caused by sitting too long is that the bones become less dense. Regular activity, such as running or walking, helps maintain bone strength and thickness. This may be the reason why so many elderly people today have osteoporosis, as society becomes less and less active.
According to the study, people who watched the most TV over the past 8.5 years had a 61% greater risk of experiencing premature death than those who watched less than an hour of TV per day.
How can you prevent the bad effects of sitting if you really have to sit for a long time?
1. Sit up straight
First of all, if you do have to sit for long periods at work or for some other purpose, make sure that you sit up straight and do not lean forward towards the keyboard. If necessary, sit on a gym ball, which forces your abdominal muscles to work and will naturally keep your body straight. You can also use a chair without a back if you want something more stable than a gym ball.
2. Stand up and take a walk every 30 minutes
Make sure to stand up regularly to stretch. How often should you do this? At least once every 30 minutes, according to experts. Stand and walk around the office for a few minutes anyway, which will keep your blood flowing and allow your brain and muscles to function optimally.
3. Try doing yoga
Yoga can be of great help in maintaining muscle flexibility and allowing the mind to relax and reduce the stress of today's work. You can also buy a standing workbench, which will force you to work on tasks in an upright position. This helps blood and oxygen flow more freely throughout the body, reducing the risk of blood clots and other dangerous health problems.
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