Whenever you consider one thing that would put your well being in danger, you most likely don’t take into consideration your chair at work. However in line with researchers, it’s one of many greatest potential threats to your well being.
With over 80% of U.S. jobs being largely sedentary, many Individuals spend a variety of time glued to a seat. The truth is, the standard workplace employee might spend as much as 15 hours per day sitting. All that sitting can have important unfavourable impacts on well being — typically known as “sitting illness.”
Risks of Sitting Too A lot
Analysis has linked extended sitting to quite a few well being issues, together with an elevated danger of coronary heart illness, weight problems, diabetes, most cancers and early dying. The period of time spent inactive might even be a predictor of cognitive decline and dementia for middle-aged and older adults.
As our society more and more shifts towards extra display screen time and fewer bodily exertion concerned with our each day duties, we have to look carefully on the results which may have on our long-term well being and performance. You could be considering, “However I train a number of instances per week.”
Sadly, you can’t undo eight hours of steady sitting with a exercise. Even excessive ranges of bodily exercise following extended sedentary work doesn’t offset unfavourable well being penalties, particularly in those that sit for over 8 hours per day.
Breaking the Sitting Cycle
Sitting may be inevitable, particularly at work. And whereas standing desks are nice — you’re prone to transfer round extra and so they might help lower again and hip ache — they’re not a full resolution. Standing in a single place can be a sedentary exercise with the identical well being dangers as sitting.
Nevertheless, easy modifications to your routine could make a giant distinction.
Intention to construct extra motion and exercise into a number of segments of your day. Incorporating a complete of 20 to 40 minutes of bodily exercise all through the day to interrupt up steady sitting and standing might help offset among the well being dangers of extended sedentary time.
Based mostly on what your job permits, set a timer to remind you each half-hour to 2 hours to stand up and transfer for a minimum of 3 minutes. Think about timing these breaks as an opportunity to do one thing you needed to do anyway — get a cup of espresso, seize a snack or spend a couple of minutes stretching.
If that is tough to perform, make certain to include a minimum of 20 minutes complete of bodily exercise earlier than work, throughout lunch and after work. Park farther away out of your vacation spot to extend your strolling distance or take the steps as an alternative of the elevator.
Sitting can’t be averted fully. However including extra motion and bodily exercise all through the day is one of the best ways to fight critical well being dangers related to extended sitting.
Ashley Ennedy is an occupational medication physician with Sharp Rees-Stealy Medical Group.