If you’re reading this, I assume you’re already aware of how harmful excessive sitting can be to your health. But just in case you’re in need of a little reminder, here are some of the most detrimental effects of too much sitting.
Increased Risk Of Diabetes
If you’re already suffering from obesity, you’re in a double-whammy when it comes to your health. Sitting too much increases your risk of type 2 diabetes, a condition that finds its roots in poor food choices and excessive sitting. If you’re worried about becoming diabetic, there are ways to lower your risk. You could start by getting up out of your chair once an hour and taking a walk. Even if it’s just around the office, getting up and moving around can help you eliminate some of that extra weight and improve your overall health.
Increased Risk Of Cardiovascular Disease
Sitting too much increases your risk of cardiovascular disease (CVD). CVD is a leading cause of death worldwide and, according to the World Health Organization, by 2020 it’ll be the leading cause of death in the developed world as well. Though there are many reasons for this increase, one of the primary causes is plaque buildup in the arteries. Plaque is made up of cholesterol, fat, and calcium, and it normally forms as a defense against infection in the bloodstream. However, too much plaque can cause problems, especially if it collects in the coronary arteries.
Just by getting up out of your chair once an hour, you’re decreasing your risk of CVD. Research has shown that taking a walk after eating reduces the amount of food that you need to digest, which in turn reduces the risk of CVD. There are also fitness apps that can track your movements and calories burned, which means you can keep tabs on your progress and optimize your workout schedule.
Increased Risk Of Muscular Dystrophy
If you sit for long periods of time, you put yourself at risk for muscular dystrophy, a condition that causes the muscles to deteriorate and weaken. Though sometimes it’s only visible in older people, it can also appear in younger adults who sit too much. People with muscular dystrophy often have weak calf muscles because it’s hard for them to stand up after spending hours in a chair.
If you have concerns about your health, just take a walk after eating. It’ll help your digestive system and the oxygen in your blood will be restored, which reduces the risk of many illnesses. You can also try drinking more water, cutting back on the alcohol, and getting enough sleep. These are all simple things that can make a big difference in your health.
Decreased IQ
Sitting too much causes your IQ to deteriorate. Though there is no exact number available, 60 to 80% of the cases of Alzheimer’s disease are directly linked to excessive sitting. Alzheimer’s disease is a type of dementia, which means it affects your memory and cognitive functions such as reasoning and comprehension. As the disease progresses, it can get increasingly harder for the sufferer to perform everyday tasks, such as cooking, cleaning, and handling money. The disease usually develops slowly, with the average person experiencing cognitive issues for about 10 years before succumbing to the condition.
Doing housework, taking care of children, and cooking are all tasks that involve being physically active. If you’re worried about your health and your mental capabilities, then there are things you can do to combat this. One option is to stand or walk while doing these tasks. You could also try getting up out of your chair often and taking a break every hour or so to walk around and stretch your legs. Finally, make sure you get at least seven to eight hours of sleep every night, as insufficient sleep has also been shown to contribute to dementia. A healthy diet and some exercise can also help prevent or minimize the effects of Alzheimer’s disease.
Hepatitis
Hepatitis is another serious health condition that you need to be aware of if you sit for long periods of time. The World Health Organization (WHO) classified hepatitis as a global health issue in 2020, due in part to the increasing numbers of people becoming infected with the virus. Like most serious viral infections, hepatitis can be caused by a variety of factors, including poor hygiene and food safety practices as well as unsafe sexual conduct. But often it’s simply a case of being unwell and not feeling well enough to practice safer sex or hygiene properly.
If you’re concerned about hepatitis, then there are ways to prevent it. You could start by regularly washing your hands and avoiding contact with infected fluids such as blood and saliva. Additionally, food allergies and sensitivities should be looked into, as these can be a major factor in cases of viral hepatitis. If a food sensitivity is ruled out, then the next step is to try eliminating the allergen from your diet. Once this is done, followed by a period of time where you remain infection-free, you can reintroduce foods that you’ve previously eliminated. Regular handwashing, eating healthy fats, and getting enough sleep are all things that you can do to reduce your risk of viral hepatitis.
Mental Health Risks
Mental health risks increase with prolonged sitting. You need to be aware of these risks if you’re going to be sitting for long periods of time, especially if you’re already experiencing any mental health issues. Prolonged sitting can make you susceptible to many mental health conditions. It’s not just Alzheimer’s disease and dementia that are increased by sitting but every type of mental disorder or impairment. These include anxiety, depression, bipolar disorder, and stress-related conditions such as hypertension and heart disease. There is also evidence that suggests that sitting too much can lead to aggressive behavior, impulsivity, and substance abuse.
If you’re already experiencing mental health issues, then getting up and moving around may help alleviate some of these symptoms. Just remember to take your medication regularly and if this is not sufficient, then consult your doctor so that he can recommend alternative treatments. As for the other risks from sitting, washing your hands regularly and avoiding the spread of infection are essential if you want to remain healthy. If you have a desk job, then make sure you get up out of it every hour or two so that you can walk around or stand up. Take a break every once in a while. Sit in bed and read a book, take a stroll, or go for a run – anything that gets you moving is beneficial to your health. Try to get some sleep every night so that you can maintain a healthy mind and body. As for diet, make sure you consume a healthy balance of carbohydrates, proteins, and fats, and stay away from processed foods and beverages. Drink plenty of water and make sure you chew well while eating so that you have an easier time digesting food and excreting waste. All in all, a healthy diet, frequent handwashing, and getting enough sleep can go a long way in protecting you from the risks of sitting.