Many people are still not aware of what "sitting disease" is or the real damage it is capable of causing when it comes to their health. Photo / Getty Images
Many people are still not aware of what "sitting disease" is or the real damage it is capable of causing when it comes to their health. Photo / Getty Images
Ongoing research in disease control and related sciences continually proves that we are (except for the rare exception) personally responsible for the level of physical, mental, and emotional health and wellness we currently enjoy.
Yet somehow, even with that knowledge, as a global community we continue to slip into andsupport lifestyle habits that destroy our health and limit our lifespans.
The big one that tops the list of dangerous lifestyle habits affecting millions of people worldwide is – sedentary living. Too much sitting represents distinct disease risk factors, just like consuming too much fat or too many sweets does.
A sedentary lifestyle is one void of physical activity both at work and home. It has become so prevalent worldwide, particularly in western cultures, that it has been coined with a new, modern nickname, "sitting disease."
Although public-health experts worldwide have conducted intensive research on how sedentary lifestyles play out in regards to our health, many people are still not aware of what "sitting disease" is, or the real damage it is capable of causing when it comes to their health.
Although sitting in front of a computer screen reading for hours daily might seem the perfect way to boost mental capacity, the opposite is occurring to our health in a most subtle but dangerous manner because being stuck behind a desk or any type of limiting "mobile" situation (including those long car commutes to work) is a contributing factor to the "sitting disease" epidemic we are currently experiencing.
According to associate director of preventive cardiology at Ciccarone Center for the Prevention of Heart Disease, Erin Michos, M.D., M.H.S., sitting disease/sedentary lifestyles are taking a dangerous toll on our health.
Walking burns three times as many calories than sitting so take that message to your workmate in person Photo / Getty Images
This disease is so subtle in its actions that even dedicated exercisers are not immune to its effects. Michos revealed that studies published in the Annals of Internal Medicine in 2015 found "even after adjusting for any physical activity performed, sitting for extended periods of time was directly associated with the worst health outcomes including Type 2 diabetes, heart disease, cancer and even obesity."
Although sitting does not totally cancel out all the benefits gained from daily exercise, 30 minutes of physical activity daily cannot make up for 23 hours of destructive habits. Even those with high levels of activity (faithful exercisers) reach a threshold where 10 hours of daily sitting causes cardiovascular risks to go up. That means even faithful exercisers must pay attention to and avoid extended sitting times.
So what can be done to avoid falling into sedentary lifestyles, and how can we decrease sitting time even if our jobs demand it?
Use time wisely: Whether at home or at the workplace, break up your sitting workday with mini-breaks. You will not have to pay attention to the clock as you can download software that alerts you when it is time to take your mini-break.
Studies by the Centers for Disease Control were conducted that focused on prolonged sitting at the workplace and the effects it had on our health. Their findings reveal that "performing a type of physical activity to disrupt sedentary behaviours related to sitting disease does help to decrease the development of metabolic syndrome."
Results reveal that frequent, shorter breaks of one to two minutes every 30 minutes or so seem more effective at decreasing sitting time than longer breaks that are less frequent. Use your mini-break time to walk over and deliver a message to your workplace partner rather than using email. Walking burns three times as many calories than sitting. Use a standing desk/work station rather than sitting, and be sure to use an anti-fatigue mat under your feet so the increased time standing does not result in new aches and pains.
Employ a standing desk: It's not hard to see why it's best to be on your feet and on the move as much as possible. Human bodies are built/meant to move. Otherwise, we would not have been gifted with muscular legs and arms and a skeleton to hold it all together allowing us to be mobile. Sitting, beyond what the body needs, works against our very nature - it's time to pull the training manual out and get back to basics when it comes to keeping our bodies working at peak efficiency.
Aside from experiencing a nice boost in metabolism, standing offers these benefits – Improved posture Reduced risk for cardiovascular disease Enhanced brain power Reduced risk of shortened lifespan/early mortality
Walking offers these additional benefits – (be sure and swing arms freely while holding your head up and looking forward, not down.) Manage or prevent high blood pressure, heart disease and other debilitating diseases Lose or maintain weight Strengthens bones Improves co-ordination and balance Boosts mental state/mood Improves creativity/problem solving
The human body is an amazing multi-talented machine, but like all machines it must be used, treated and cared for correctly or it breaks down. Sedentary lifestyles encourage health concerns and increase disease risk while standing and walking fends off these risks. Using the body properly, as it was meant to be used, is the key to living an extended, disease-free life as the pains and aches of disease are replaced by the joys and wonders of living.
