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Long-term sitting can be detrimental to your health. We all know about the risks of drinking and smoking But what are the risks of excessive sitting? You may be surprised to find out that prolonged inactivity hours are linked to certain chronic illnesses, as well as an increase in the risk of premature death.
Beware of putting your health at risk by sitting for long periods of time
The long hours of sitting can cause serious health problems. Most of us are aware of the dangers of sitting for too long sitting on the couch or at the computer. But, few people are aware of the dangers involved.
The longer you sit, the greater your chance of developing a variety of life-threatening illnesses like heart disease and type 2 diabetes and overweight. Being in a sedentary position for long periods of time may cause joint and muscle discomfort as well as poor blood circulation. fatigue; backaches; and pressure on the organs in your body, like the liver, the heart and kidneys.
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A lot of people spend the majority of their time:
- In the office.
- A bus or car driver is driving.
- Aeroplanes flying
All of these activities require sitting for a long time.
Even if you workout at the gym daily at lunch and after your job, it is possible that you need to do more to counteract the time you are sedentary during the remainder of your day.
According to research conducted by Dr. James Levine at Mayo Clinic (USA) In the event that you sit more than six hours a day, it could have a negative impact on your health.
Research suggests that 40% of those who are sitting for more than 6 hours per day are at risk of dying from any cause, and more than twice as many suffer of people suffering from diabetes or heart disease than those who work for less than three hours. He suggests standing desks as well as walking meetings to decrease the amount of time that is spent sitting.
Are there risks of sitting for a long time?
Long-term sitting can result in many health issues, including:
- Heart disease
- Type 2 diabetes
- Cancer
- Joint and muscle pain
- Poor blood circulation
The effects of sitting for a long time
Sitting for long periods of time can enlarge the blood vessels within the legs. This makes it more difficult to bring oxygen to the heart. This can lead to an rise in blood pressure which could cause cardiovascular issues like high cholesterol, or an increased risk of developing type 2 diabetes.
Long-term sitting can cause weakening of the bone and muscle strength, which increases the risk of cancer.
Research has shown that those who are sedentary every day have higher levels of fat around their waistlines, which increase the chance of developing metabolic syndrome, an array of health conditions that increase the risk of diabetes and heart disease -as compared to those who sit more frequently.
Constrictions of blood vessels
The blood vessels that line your feet and legs are tiny, delicate structures. The blood vessels that are delicate are prone to constriction or narrowing when you sit for long periods in chairs. It can cause a reduction in circulation as well as varicose veins in the feet and legs that can be painful if they are not treated appropriately.
Type 2 diabetes
The chance for developing diabetes type 2 is greater when you sit for more than five hours per day compared to people who spend less than 2 hours per day. The risk rises depending on the amount of time you spend in a sitting position: it’s more when you spend 8 or more hours per day as compared to those who spend less than two hours each day.
Poor cardiovascular health
Long hours of sitting can result in blood accumulating inside your legs increasing the chance for blood clots. The lungs are the first target for clots. can lead to pulmonary embolism which is a serious illness that could cause death. Long-term sitting can also lead to hypertension and coronary disease.
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The waist circumference and weight gain
Long-term sitting is strongly linked with an increase in body fat and waist circumference. This leads to a higher risk to develop type 2 diabetes as well as cardiovascular diseases. Also, it increases the risk of dying due to any cause, especially when you spend more than 8 hours a day. The study that was published in American Journal of Clinical Nutrition discovered that those who sat for long periods of time had lower amounts of HDL (HDL) cholesterol than people who spend less time sitting. Another study showed that sitting for at least six hours per day was linked with lower levels of physical activity that could increase the chance of developing certain types of cancer such as endometrial and colorectal cancer.
The muscles and bones are weak.
The long hours of sitting for a long time can result in your muscles and bones to weaken, which can lead to many musculoskeletal ailments that include muscle aches or pain, as well as fatigue and fatigue.
This is due to the fact that when you sit in a solitary position for long periods, the body stops to work the muscles surrounding as often as it normally would. It can cause back pain as well as posture issues muscle imbalance, and decreased flexibility.
If you sit for a long time at work or watching television without breaks between, it could impact your health in a negative way since it can gradually weaken the muscle strength.
Cancer risk
The prolonged sitting position can increase the risk of different types of cancer such as oesophagal, colon prostate, breast and. A study showed that standing up can lower your risk of getting colon cancer by more than 20 percent. Sitting for extended periods of time at the office or in front of the TV are also at a higher risk of developing diabetes, obesity and heart disease — all of which are conditions that could cause certain types of cancers.
What can you do:
- Make sure to take frequent breaks to avoid sitting for long periods of time (e.g. stretch, stretch, or stroll around)
- Regularly exercise (preferably 30 minutes per day)
- Think about purchasing an exercise ball for use in sessions or while watching TV.
Make sure you regularly check your blood pressure and cholesterol levels as well as weight. Do your best to shed weight If you’re overweight. Consume a healthy diet, which includes vegetables and fruits. Reduce your intake of processed meats, as well as foods that are that are high in salt, sugar, or fat.
Beware! You’re not sat to death.
Sitting for extended durations, moving up and around at least every thirty minutes can be vital. This will aid in blood flow and decrease the chance of getting a an issue with circulation of blood. Also, you can make use of compression socks. Although they’re not exactly an accessory to wear they can help improve circulation of blood by increasing the amount of pressure that is placed on your legs. This allows blood to flow back into your body more quickly than without compression socks.
A study in 2016 revealed that those who sit for longer than 10 hours per day have an increased risk of 38% of dying from any cause within the following three years. A study conducted in Taiwan also showed that long hours of sitting can be associated with a higher likelihood of death before the age of any cause, including cancer. This is true even when you exercise frequently.
Health hazards that are evidence-based
The evidence for health risks linked with sitting has been growing. For instance, those who are sitting for more than 6-10 hours a day face an increased chance of suffering from cancer and heart disease than those who are sitting less than four hours per day. Additionally the risk of death is greater for those who sit for 6 to 10 hours per day than people who sit for less than four hours.
Take a break and exercise
Researchers say that although they don’t have a precise understanding of why sitting longer is associated with a higher chance of dying It could be due to the fact that it decreases how much exercise you perform. This could be due to the fact that those who sit longer have a lower likelihood to engage in regular physical exercise. The study also suggests it is possible that sitting long periods could decrease how much time that people sleep, which can lead to low-quality sleep. The study’s findings are drawn from data collected from 106,958 people who participated in the UK Biobank research project. All participants were healthy and free of heart and cancer at the time they joined between 2006 and 2010.
How exercising can keep you safe?
The findings of the researchers could impact the design of schools, offices as well as hospitals. Employers should think about introducing sit-stand workstations and treadmill desks to decrease the amount of time spent sitting at work. Additionally, they recommend employers facilitate employees to exercise throughout the working day. Health experts from our organization suggest that reducing time spent sitting down could be a key goal for cutting down the risk of developing coronary disease. Sitting for longer than eight hours per day are more at risk of suffering from coronary heart disease than people who spend under four hours a day.
Keep Moving
Health risks associated with prolonged hours of sitting has been associated with an increased chance of developing obesity, diabetes, and heart disease. Research suggests that sitting for long periods of time increases the chance of dying by as much as 40 percent.
There’s no need to go to the gym each day or race a marathon on weekends to stay healthy. Make sure to make sure you get moving at least every hour throughout the day even if it’s only for a couple of minutes.
The latest guidance provided by the American Heart Association suggests that individuals should not sit for long periods of time and move more often to lower the risk of developing cardiovascular disease. Our research supports this advice and suggest that reducing your the amount of time you sit down is one of the most effective ways to reduce the risk of developing coronary heart diseases.” This study has been published in European Heart Journal.
Although the study doesn’t provide a definitive answer as to whether it’s better to stand rather than stand up, it will confirm the notion that sitting too long is detrimental to your health. The researchers state that further research is required to better understand the impact of sedentary habits on heart health and risk, they recommend to limit the amount of hours of sitting as much as they can.
Conclusion
We hope that this article made you aware of the dangers of sitting for too long. Although it might seem simple to take action, we suggest taking steps now to cut down on the time sitting. Change is difficult and taking proper care of yourself can be challenging But don’t let that deter the possibility of making tiny adjustments within your daily routine. Walk in breaks during work, or engage in outdoor activities every throughout the day (like taking a walk or playing around with your kids or pets) to keep your body active through the entire day! The most important thing is to go to your local HCM Pharmacy immediately in the event of any changes in your health before your condition becomes serious.
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