Our modern lifestyle necessitates less movement, less standing, and less action.
Sedentary behavior might be detrimental to your health. You have a better chance of enjoying a healthy life if you spend less time lying or sitting down during the day.
You have a lower chance of early death if you stand or walk around during the daytime compared to sitting at a desk.
You are more likely to be overweight, develop heart disease or type 2 diabetes, and experience depression and anxiety if you have a sedentary lifestyle.
What are the effects of a sedentary lifestyle on your body?
Humans are designed to be upright. That makes your heart & cardiovascular system perform more efficiently. When you're standing, your bowels work more efficiently. Individuals who are bedridden in hospitals frequently have problems with their bowel movements.
Physical activity, on the other hand, improves general energy levels and endurance, while maintaining bone strength.
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1. Gluteals and legs (bum muscles)
Sitting for an extended period of time can cause the major leg & gluteal muscles to atrophy and waste away. These muscles help you walk and maintain your balance.
When these muscles are weak, you are more prone to get injuries from falls and strains when exercising.
2. Weight
Moving your muscles aids in the digestion of fats and sugars. Because digestion is less efficient when you spend more time sitting, you keep those sugars and fats stored as fat in your body.
Even if you exercise, if you spend too much time sitting, you run the risk of developing health conditions like metabolic syndrome.
According to new research, you need 60-75 minutes of moderate-intensity activity every day to counteract the risks of excessive sitting.
3. Back and hips
Your hips and back, like your legs & gluteals, would not sustain you as well if you sit for extended periods of time. Your hip flexor muscles shorten as you sit, which might cause difficulties with your hip joints.
Sitting for lengthy periods of time can create back problems, especially if you have bad posture or don't use an ergonomically constructed chair or desk.
Poor posture can also lead to poor spine health, such as disc compression and early degeneration, which can be extremely painful.
4. Depression and anxiety
We don't know as much about the links connecting between sitting & mental health as we do about the connections between sitting & physical health, but we do know that people who sit a lot have a higher risk of anxiety and depression.
This could be because those who spend more time sitting miss out on the benefits of exercise and fitness. If this is the case, standing up and moving can help.
5. Cancer
Sitting too much, according to new research, raises your risk of cancers such as uterine, colon, and lung cancers. The reason behind this is yet unknown.
6. Heart problems
Long periods of sitting have been associated with cardiovascular disease. Those who consume over 23 hours of tv each week have a 64% greater chance of dying from heart disease versus men who watch only 11 hours per week, according to one study.
According to some specialists, those who are sedentary and sit for lengthy periods of time have a 147% increased chance of having a stroke or heart attack.
According to diabetes studies, even five days in bed might raise insulin resistance in the body (this will make your blood sugars rise above what is healthy). Individuals who spend more hours sitting have a 112 percent higher risk of diabetes, according to research.
7. Veins varicose
Long periods of sitting might cause varicose or spider veins (a minor version of varicose veins). This is due to the fact that being seated causes blood to collect in the legs.
Varicose veins are rarely life-threatening. They can create blood clots in rare circumstances, which might cause major issues.
8. Thrombosis of the deep veins
Sitting for too long, such as on a long aircraft or car trip, can induce deep vein thrombosis (DVT). A blood clot in the veins of your leg is known as a deep vein thrombosis.
DVT is a major issue because if a blood clot in the leg vein bursts off & travels, it can cut off blood flow to other areas of the body, including the lungs, resulting in pulmonary embolism. This is a life-threatening emergency that could result in serious consequences or even death.
9. Neck and shoulder pain
Spending too much time slumped over a desktop keyboard can cause neck and shoulder pain and stiffness.
Despite the fact that our bodies are built to move, most humans spend the maximum amount of time sitting. The facts below highlight the consequences of sitting and serve as a wake-up cry to stand up and move!
Facts and Figures on the Sedentary Lifestyle
- The average individual sits for 12 hours every day.
- Physically inactive professions have soared by 83 percent since 1950.
- Inactive people who sit for extended lengths of time have a 147 percent increased risk of heart attack and stroke.
- In the United States, less than 20% of jobs are physically active, down 50% since 1960.
Statistics and Facts about Sitting and Health
- Sedentary behavior is the fourth-largest cause of death worldwide.
- Physical inactivity kills roughly 3.2 million people per year. (Due to lockdowns & the surge in working remotely due to pandemic), this will most likely see a significant increase.)
- Even 20 mins sitting in a fixed position will slow down your metabolism.
- Individuals who were sedentary while infected by COVID-19 were 20 percent more likely to be admitted, 10 percent more likely to require intensive care, & 32 percent more likely to die than those who were more physically active.
Facts about How to Reverse Sitting Problems
- The Mayo Clinic recommends getting up every 30 mins whether watching TV, receiving a call, or having a meeting with coworkers.
- Over the course of a year, standing for an additional 3 hours per day can burn close to 30,000 calories & 8 pounds of fat. (That's equivalent to about ten marathons)
What can you do to protect your well-being from the risks of sitting?
If you're not receiving enough physical movement in your day, it's not too late to change that and get the benefits.
Increase your daily activity level.
Here are some ideas for incorporating activity into your day:- Keep the vehicle at home and walk or cycle.
- Stroll or use a cycle halfway for longer journeys.
- Instead of taking the elevator or escalator, take the steps, or at the very minimum climb up the escalator.
- Ride the bus 1 stop before and walk the remaining distance.
- Park farther away from your destination and walk the remaining distance.
- Estimate how long it would take you to stroll one kilometer; you may find that walking to your destination is faster than taking public transportation.
At work, be active.
You can move about more than you realize at work:- Instead of taking the elevator, take the steps.
- Instead of contacting your coworkers, go over & talk to them.
- If possible, schedule your lunchtime break away from the desk and go for a brief walk outside.
- Set up walking meetings.
- Indoors, stay active.
- Don't allow poor weather to keep you from getting out and about! Sit-ups, lunges and squats are examples of body weight exercises.
FAQs On Sitting Statistics
Quick Links:Conclusion: Sitting Statistics 2022
Sedentary jobs are on the rise in the Western world, and it's developing into one of the most serious health issues we've ever faced.
We may hopefully begin to fix this problem with the assistance of sitting data, especially when the answer is as simple as getting up & going for a walk.
How many hours do you sit in a day while working? Let us know in the comments below.
Sources:juststand.org, forbes.com, bls.gov, bmj.com
https://www.betterhealth.vic.gov.au/health/healthyliving/the-dangers-of-sitting