Long Hours of Sitting Can Increase The Risk of Chronic Diseases

Sitting for long hours is associated with an increased risk of developing chronic diseases such as diabetes, cancer, and heart disease, according to recent research published in the International Journal of Behavioral Nutrition and Physical Activity.

Office workers at heightened risk

This finding is especially relevant to office workers, who spend the majority of their day sat at their desk.

Professor Richard Rosenkranz, who led the study at Kansas State University, said the more people sat, the bigger the health problems.

He said ‘We saw a steady stair-step increase in risk of chronic diseases the more participants sat.

‘The group sitting more than eight hours clearly had the highest risk.’ The latest study follows research last year on 222,000 people which found sitting down too long increases your risk of dying within three years, even among the people who are physically active; regardless of whether people were normal weight or overweight.

Prof Rosenkranz said the findings sent a warning to office workers sitting at desks for long periods as well as other jobs such as drivers. The same situation applies to long distance train and bus travelers or long trip in your car.

Previous research found people who watch six hours of TV a day cut short their lifespan by five years compared with someone who watches no TV. People who sit for longer have bigger waist sizes, and higher levels of cholesterol, blood sugar and triglycerides.

Link between long hours of sitting and chronic diseases

“If your body or any part of it is deprived of movement for a long time, this inhibits blood circulation. If blood collects at one place in the legs, the platelets tend to stick to each other, forming a clot,” explains Dr Bansal.

Tips to reduce sitting for long hours:

• When at work, walk to the comfort room that is far away from you. Take frequent breaks to stretch when at the office.
• Set an Hourly Standing Alarm to Remind You to Stand
• Do a few office exercises every 1 hour or so.
• When travelling, make it a routine to carry on with up-and-down movements of the feet at the ankle joints. This encourages blood flow and prevents stagnation.
• Stand up from your seat and move about the flight every 30 minutes, or if you are driving on a long distance road trip, take frequent brakes.
• It is also important to keep yourself appropriately hydrated by drinking a lot of water.
• For people, who already have cardiac-related issues, they should always meet a doctor before travelling and make sure they carry their medicines along.
• Exercise while watching TV.

By the way, you are not alone in this. Me too! Sitting most of the day, and am really disappointed to discover that exercise and good diet are not enough. We are meant to move! Moving is what we should aim for!

Source: medicalnewstoday.com, healthmeup.com, tips.fitnessreloaded.com