Prolonged sitting is a major health problem caused by excessive sitting that leads to chronic diseases or even shortens your life. In this article, we will examine some of the health problems caused by prolonged sitting and the solutions to combat them.
Slow Resting Metabolic Rate The direct side effect of prolonged sitting is a slow resting metabolic rate (RMR). Sitting makes your RMR slow down, which is the number of calories you burn as your body performs basic life-sustaining functions such as cell production, respiration, nutrient processing, and so on. Your RMR makes up about 60 to 70 percent of the calories you burn. A low RMR leads to lethargic digestion, weight gain, and obesity.
Solution: To maintain a good resting metabolic rate, eat only as much as your body needs, take a stroll after lunch or dinner, and stay active if you are not required to sit.
Vascular Problems Prolonged sitting also causes vascular problems. After a long period of sitting, blood and fluid pull in a person's lower legs and feet, which makes them tired, swollen, and painful. This can even lead to the development of blood clots, varicose veins, and deep vein thrombosis (DVT). DVT is when blood clots in a deep leg vein, which is dangerous because it can travel to the lungs.
Solution: To combat these problems, move or walk around every 30 minutes, which will pump the blood out of your calf muscles. One may also wear elastic compression stockings, which stretch from foot to knee and provide good relief.
Heart Disease and Diabetes Prolonged sitting can also cause heart disease and diabetes. Lack of physical activity is a contributing factor for many diseases such as cardiovascular diseases. Sitting impacts sugar regulation and blood pressure by changing the normal function of blood vessels, which causes diabetes or heart problems.
Solution: To combat these lifestyle problems, it is best to increase the amount of time you are active. A short walk every hour is helpful.
Lower Back Pain and Spine Issues Prolonged sitting can also cause lower back pain and spine issues. Sitting for long, especially with poor posture, puts significant stress on the spine, as well as other joints such as the shoulders and hips. It also leads to increased stress on the lower back and reduces spinal flexibility. The disc between the lumbar vertebrae starts to bulge and may cause a slip disc.
Solution: If you have to sit for a long period at work, consider using a sit-to-stand desk to decrease your sitting time. If a standing desk is not available, you can move your computer to a higher level, place a rolled-up towel between your back and the chair to improve alignment, and get up every 30 minutes or so to move and stretch.
Including More Movement in Your Day To include more movement in your day, get at least 20 minutes of exercise every day. The act of moving itself is enough to counteract the effect of sitting. One of the best yoga poses for those who have to sit for a long period is a variation of cat and cow pose. Come on all four and lift one leg straight out, the leg should be behind you, and the opposite arm in front of you. This is an excellent pose for hip strengthening.
Conclusion: Structuring your day in such a way that moderate physical exercises can be included whenever possible is the key to combat the health disorders related to prolonged sitting. Movement is actually like medicine, so take care.
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