Dangers of a Sedentary Lifestyle – As per research published in the Journal of the American Heart Association, sitting for an extended period can increase the risk of death by 30%. The research also shows that a Sedentary Lifestyle increases the risks of death, and even engaging in physical exercise and workout routines does not work well in reversing its effects. People who live a sedentary lifestyle and sit in a chair for work or any other purpose are at a higher risk of various types of health disorders.
Read Also: How to Stay Active and Productive in a Sedentary Work Environment
This article will discuss the eight dangers of a sedentary lifestyle and sitting too long. Sedentary behavior reduces muscle contractions, glucose metabolism, and blood flow, which could lead to various adverse effects on one’s health. Research says that low or high amounts of moderate to vigorous intensity physical exercise do not work well in this case. Instead, they show the same risks if sitting too long. Let’s discuss the eight dangers of a sedentary lifestyle and sitting too long.
Increased risks of obesity and blood pressure
One of the dangers of a sedentary lifestyle is that sitting for too long slows down the enzyme lipoprotein lipase, which breaks down the fat in our bodies. When this enzyme is less active, blood sugar levels and triglycerides increase, leading to insulin resistance and weight gain over time.
So, if you are sitting at work, you should take precautions. You should maintain a timetable where you stand up and walk for 5 minutes every 30 – 60 minutes; it could help stimulate lipoprotein lipase activity, prevent blood sugar levels from spikes, and prevent fat accumulation due to excessive sitting.
Dangers of a Sedentary Lifestyle: Muscle Degeneration
One of the dangers of a sedentary lifestyle is that sitting for too long prevents the contraction and activation of the muscles, which facilitates the breakdown of the protein in our muscles. With time, it causes muscle loss, reduced muscle strength, and mass. So, taking breaks after proper intervals would be best, as standing and walking up regularly can help stimulate muscles and prevent wasting. Apart from this, simple stretch training 3-4 times a week also preserves muscle mass.
Poor circulation
Are you also working a job where you must sit straight for 06-08 hours? Then, it will lead to constricted blood vessels and increased blood pressure. It also reduces the blood flow to the heart and the legs, increasing the risks of blood clots and varicose veins. So to prevent this one of the dangers of a sedentary lifestyle, you should stretch your body after proper intervals to pump back the blood in your body. Light walking can also work in a great way to stimulate blood circulation in the body.
Back and neck pain
Sitting for too long in the same posture can stress the intervertebral discs of the spine, ligaments, joints, and muscles, leading to pain in the lower back. A sitting job also puts a lot of stress on the neck, which leads to cervical pain and muscle strain. So, to avoid the dangers of a sedentary lifestyle, you should take proper breaks and change your posture after some time to relieve your muscles and body parts.
Increased risk of heart disease
According to the study, one of the dangers of a sedentary lifestyle is linked with a 147% increased risk of cardiovascular events. It also leads to fat accumulation around the blood vessels and various vital organs, even in non-obese people, and leads to severe heart diseases and arterial stiffness. To prevent these dangers of sitting too long, you should engage in at least 150 minutes of moderate activity weekly.
Weakened bones
Sitting for too long leads to the gradual loss of bone minerals and increases the risk of osteoporosis or osteopenia. So, to provide bone loading, you should engage in moderate-impact cardio and Weight training several times a week.
Increased fatigue/low energy
One of the dangers of a sedentary lifestyle is that it reduces the cellular signals responsible for breaking down sugar and fat in the body to produce energy. Apart from this, sitting for hours in the same posture also reduces our body’s blood and oxygen flow. All this limits energy and makes it hard for our bodies to combat fatigue. To prevent the risk of sitting too long, you should stand up and walk every 30 minutes for 5 minutes to stimulate energy production in your body.
Risk of varicose veins
Sitting for too long causes poor blood circulation from the legs. This slow blood circulation causes the blood to pool in leg veins, which can be painful, swollen varicose veins over time. However, Light leg muscle contractions can help blood flow to the heart back. Apart from this, while sitting, avoid sitting cross legs.
Those are the eight hidden dangers of a sedentary lifestyle that are very common in today’s generation. Because most people are at work, which requires hours of sitting, to prevent these health issues, take proper breaks in your work time and go for a light walk for at least 5 minutes every 30 minutes to stimulate blood flow and prevent muscle pain and stiffness. If our information has helped you or you want us to cover any other topic, please let us know in the comment section below.
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