Here we will discuss about adverse effect of sitting too long ! Globlisation made immense changes to the human being’s working and communication pattern. If you compare today’s working and communication pattern with that of prehistoric period you will find there is huge difference. In today’s world due to advent of technology human beings are getting used to sedentary life style.
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However this type of life style is not good for health and is associated with multiple health issues. Some of the issues that are triggered by continues sitting identified by health experts are obesity, high blood pressure, rise in sugar level, depression and stress. It is estimated that around 65 percent of world population spends 7-10 hours in a day sitting in front of computer.
But the fact is the DNA of the human being has not changed and is same as that of ancient time when human being used to live in forest and move around to gather food. Thus human body is made for regular movements. If the body is confined to one place or position then this will have adverse effect on health.
The adverse effect of sitting too long will impact humans in variety of ways and develop a lot of complications. However these complications are not developed immediately but gradually it impacts well being.
Here are some of the bad things that can happen to you if you sit for long time (Sitting too long)
1. Pain in back, shoulders and neck:
Continuous sitting too long exerts a lot of pressure on your spine. Normally while sitting people tend to hunch on computer .This can lead to strains to your cervical vertebrae along with permanent imbalances, which can lead to neck strain, sore shoulders and back. Around 40 percent of population faces issues with back pain mainly due to sitting in front of computer for longer time.
Your sitting posture also matter as well as the chair used for sitting matter. If the chair is nor ergonomically designed to support your back then this may lead to severe back pain. If the posture while sitting is not correct then spine discs looses flexibility leading to its degeneration that results in severe pain.
The discs present in the back contract and expand as the body moves. This movement of body helps the discs in absorbing nutrients and blood. However when person’s sits for longer time the disk compressed more and thus its flexibility is lost. The leads to stiffness and body aches.
2. Sitting too long Decreases your life span:
There are many researched conducted across the globe that proves that more a person spends his life sitting in a day shorter gets the life span. According to report from world health organisation sitting in front of computer for longer duration is the fourth leading cause of death. The impact of sitting for longer duration on longetivity of life is huge.
This can be seen from the study published in the Archives of Internal Medicine . According to this study there is a clear “connection” between “sitting” & “all-cause mortality.” The sample size of the research was 200,000 and the results displayed that that sitting for more than 11 hours per day increased the chances of death by 40%.
3. Sitting too long Lead to Depression, Stress, and Anxiety:
Apart from impacting physical health sitting for longer period of time impacts mental health too. Sitting for too long leads to Depression, Stress, and Anxiety
4. Weight Gain:
If an individual sits for long time the electrical activity of muscles gets slow and rate at which your body burns calories also drops. The rate of calorie burning becomes one third of what it does if you are walking. While walking your muscles releases molecules like lipoprotein lipase that helps in digestion of sugar and fats consumed by you. However if you do not move this “releasing activity of molecules” gets slow. Apart from this there are high chances of your hips and buttocks getting wider.
5. Legs get weaker:
If you do not move your legs then you will lose your leg. The legs hold your body weight however when you continuously sit then this job of holding your weight gets transferred to you back. While sitting it is your lower body muscles that hold and due to constant pressure on these muscles they get weak. As the time passes your legs gets weak and are not able to hold your body weight. If the leg muscles are not strong then body is more susceptible to injuries as well.
6. Brain damage:
Although you are sitting in front of computer and performing tasks of organizing things, creative thinking or problem solving but over the years these things make brain foggy. If you make physical movements the muscles supply oxygen and blood to the brain which releases mood enhancing substances. But if you do not move about you do not give chance for brain to function well and it slows down.
7. Fatal Cardiovascular Problems:
In sitting position the flow of blood is slow and muscles do not burn much fat. Therefore the fatty acids get into your blood stream and then block your heart. Blocking of blood vessels and arteries lead to various cardiovascular issues. Which may furhter complicate and lead to strokes or heart attack. Research published in the Journal of the American College of Cardiology, for instance, showed that women who sit for 10 or more hours a day may have a significantly greater risk of developing heart disease than those who sit for five hours or less.
8. Posture Issues:
Sitting for longer duration of time leads to poor posture. As there is strain on shoulders, neck and back a person tends to slouch and this makes his posture weak. More time one spends on sitting position higher are the chances of getting in slouch or lean position. Sitting puts a lot of pressure on vertebrae and increases the chances of a herniated disc.
9. Varicose Veins:
Continuously sitting leads to accumulation of blood in legs which puts pressure on veins of legs. Due to this pressure t he valves of veins then get dysfunctional as result the fluid of the body gets deposited in legs. Therefore the veins swells and also the legs. The veins gets visible and do not look good and if there is an injury to veins then it leads to non healing ulcers. In rare instances it leads to fatal condition like blood clot
10. Digestion Issues:
If you are used to sitting right after your meal the food in the stomach gets compressed due to which the digestion process slows down. When this action is continued regularly the slow digestion process leads to bloating, flatulence, constipation, dybiosis, heartburn etc.
11. Sagging stomach:
When you stand your muscles pulls your abs backward but when you sit the stomach moves away from spine this lead to sagging of stomach.
12. Risk of diabetes:
Even if you sit one day in excess your body’s ability to respond to insulin gets impacted and this may lead to diabetes. Research published in Diabetologia mentions that people who sit for longer duration have more chances of being diagnosed with diabetes or heart disease, compared to those who sat the least. Sitting for more than eight hours a day has also been associated with a 90 percent increased risk of type 2 diabetes.
Therefore above discussion clearly suggests that sitting for longer duration of time adversely impact health. Therefore in order to remain healthy sedentary life style needs to be changed. There are few good habits that you can practice which will help you to fight the negative effect of sitting for prolonged period of time. Instead of lift take stairs this will increase blood circulation. Use good chairs with armrest. Do some stretching exercises if you have been sitting for long time. Remember in order to remain healthy one has to move their body sitting too long limits the movement of body thus leading to adverse impact on our health. So get up and get moving to embrace good and healthy life.