Get Up and Cure Your Sitting Problem
Technology has changed the way how countless millions of people do their work. These millions of people sit, either at their desks in the office or at home working with their keyboards, screens, and cell phones.
Furthermore, technology has also changed the way, how, countless millions spend their leisure time sitting on their couch or chair entertaining themselves with activities, such as watching TV, playing computer games, listening to music, socializing, and so on.
Magnitude of the Problem
In fact, a 2018 survey of 5,900 adults, reported that almost 26 percent of respondents sat for more than eight hours a day. Also, another 45 percent didn’t get any moderate or vigorous exercise. And, nearly 11 percent sat even more than eight hours a day – being physically inactive.
Now, a study monitored 8,000 American adults from 2009 to 2017. Incidentally, these adults were over the age of 45. Moreover, the study monitored physical activities of these adults between 2009 and 2013 and their deaths until 2017.
Above all, the study found that when adults, in this group, did 30 minutes of low-intensity physical activity every day, their risk of early death fell by 17 percent. In addition, adults who did 30 minutes of moderate-to-vigorous exercise had their risk of early death reduced by 35 percent.
Next, an analysis of 13 studies looked at sitting time and activity levels. And, the study found that those who sat for more than eight hours a day with no physical activity had a risk of dying that is the same as the risk of dying due to obesity and smoking.
In fact, a sedentary lifestyle increases the risks of getting heart diseases and high blood pressure, which in turn leads to early death. Also, when people sit too long, their large leg muscles become inactive. And, this has harmful metabolic consequences.
Next, research has linked sitting for long periods of time with many health concerns. Moreover, these concerns include obesity and a cluster of conditions, such as, increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. By the way, these cluster of conditions make up what is known as a metabolic syndrome.
So, too much sitting overall and prolonged periods of sitting seem to increase the risk of death from cardiovascular disease and cancer.
By the way, over the last 25 years, lack of physical activity has been one of the leading causes of premature death in the United States. Furthermore, being inactive resulted in ten percent of early deaths in the United States.
Guidelines for Physical Activities
Next, the United States Department of Health and Human Services publishes a guideline of physical activity for Americans. And this guideline recommend Americans get moderate aerobic activity for 150 minutes each week or vigorous aerobic activity for 75 minutes each week. Also, the National Institutes of Health’s Heart, Lung, and Blood Institute publishes a guide on physical activity. And this guide gives you examples of things you can do around the house as well as workouts that provide physical activity of moderate intensity.
What to do
- First, if you are sitting a lot, just stand up and move around, for a minute or two. In fact, this is frequently better than just constantly sitting.
- Also, other things you can do are to frequently walk nearby to stretch your legs and clear your head.
- Or, take a break from sitting every 30 minutes.
- Next, stand while talking on the phone or watching television.
- And, if you work at a desk, try a standing desk — or improvise with a high table or counter.
- Also, walk with your colleagues for meetings rather than sitting in a conference room.
- Or, position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day.
In addition, analysis of data from more than one million people found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting. Also, another study found that sitting time contributed little to mortality for people who were the most active.
Finally, while many people, who sit for extended periods, are physically capable of being physically active, there are others who either can’t or won’t. For them, passive exercise, such as that provided by motorized devices, is better than little physical activity. Moreover, it could become a start to getting more physical activity.
Now, a new 2019 study from Victoria University in Melbourne, Australia reported that even a little running on a regular basis can extend your life.
In fact, researchers looked at 14 studies that included more than 232,000 people whose health was tracked between 5.5 and 35 years. During this period, nearly 26,000 of the participants died.
Moreover, the collective data showed that any amount of running was associated with a 30% lower risk of death from heart disease, and a 23% lower risk of death from cancer. Furthermore, even as little as fifty minutes of running once a week at a pace slower than six mph appeared to help.
The researchers said that running is a good option for people who say they are too busy to exercise.