How does sitting all day affect you? Do you have a job that requires you to spend hours and hours in front of a computer, at a desk?
Have you been thinking about the long term affects sitting has on your body?
It’s so easy to become carried away with our work and watch the hands on the clock go around numerous times without really thinking about what we’re doing physically. Sitting for long periods of time is not great for your body, and continuing to sit for years, decades, etc will have a massive impact on your health as you age.
Read on for the reasons WHY and WHAT you can try as an alternative if being at your desk all day is non-negotiable.
Why is sitting so bad for you? There is a ton of evidence coming out now that sitting for prolonged periods of time is hazardous to your health. Prolonged sitting has been linked to: deep vein thrombosis (blood clots in your leg veins), cardiovascular disease, obesity, metabolic disorders, some types of cancer, type 2 diabetes, and early death. Most of these disorders are also linked to stress. The studies are mostly observational but there seems to be a a direct correlation.
As I mentioned in a previous blog post - one reason why it’s important to move throughout the day is to break up the density of your fascia, so your bodily systems can function well - I was reading that researchers are now thinking that another explanation for the link between sitting and the disorders mentioned above is that you are relaxing some of your largest muscles continuously. The muscles that are designed to be quite active, constantly consuming oxygen and glucose to form energy to move and repair - aren’t being used as much - so therefore they are NOT taking up enough glucose from your blood. Metabolism slows - chronically high blood glucose is a risk factor for Type II Diabetes. Excess blood glucose also increases blood pressure - linking this to cardiovascular disease, and because there is glucose available and not being used efficiently - it also decreases the bodies ability to break down fat.
I found that super interesting, it makes sense really when you think about it.
Sitting for prolonged periods of time can also increase PAIN. How? Because when you sit for ages (computer, reading, watching tv…) your hip flexors (psoas) and hamstrings tighten, which can add to back pain, knee stiffness, hip pain and general posture and balance problems.
In the 1950s the link between sitting and illness first became apparent - through watching bus drivers vs bus conductors on double decker buses. Bus drivers who were sitting all day were twice as likely to have heart attacks as their conductor colleagues, who were walking around the bus and up and down the stairs all day. Research on astronauts also revealed that zero gravity was linked to accelerated muscles loss/wasting, lowered bone density and ageing. Weight bearing exercises are very important for bone health, growth, maintenance and repair.
The NHS estimates that most adults spend 9 hours a day sitting, and this does not include sleep. How much do you sit? Try keeping track for a week to get an estimate on your own behaviour, and then modify as you need.
How can you add more movement to your day when you have to be at your desk??
Get a standing desk, or one that can convert from seated height to standing height
Have your phone calls standing up
Set a timer to move each hour (or each 30 minutes if possible!) even for 1 - 2 minutes (there is not currently a recommended time limit to sit and then move, but some regular intervals are much better than none!!!)
If you’re working at home - take your breaks with a short walk outside, even just walking down the block and back - it will be beneficial!
If you’re working at the office - walk to your colleagues desks to chat instead of email/call/text, and try to take some breaks to leave the building (it does’t have to be for long). Take the stairs if possible or walk up/down the escalator.
If you’re commuting - stand on the train or bus
Sit on a stability ball while watching tv or working
Do some simple stretches while sitting - side bends, twists, stretching your arms over your head, holding one elbow over your head with your opposite hand for a tricep stretch - there are many you can do!
Adjust how you’re posturally using your laptop from time to time - (instead of sitting on a chair at a desk with legs crossed or feet on the floor). Try sitting on the floor with legs crossed, this will help relax your hip flexors more and also helps you to sit upright. Or try laying on your stomach with your elbows and forearms on the floor to prop your chest up in a little back bend (think cobra pose), put a pillow or bolster underneath your lower ribs for support. This will help open your chest, shoulders and hip flexors, and relax your hamstrings. Change your position frequently.
If you’re spend a lot of time sitting while working, take up an active hobby and get away from the tv or other sedentary hobbies. Go for a walk, cycle, run, yoga etc…Walk to places you are going to do errands (groceries, shopping etc), walk or cycle to the pub to meet your friends….there are lots of ways you can add movement, avoid the car or taxi where possible.
The main takeaway here is to sit less and move more - any movement is better than none! It’s important for health maintenance and to decrease health issues associated with ageing, thereby prolonging your life. The first step to adding more movement is to become aware of the places in your day where there is a lack of it, and adding in small but achievable moments of movement throughout your day. It will naturally become a habit, and you won’t really need to think about it eventually!
Let me know in the comments if this is helpful information! How long do you tend to sit? Will you take action right now to avoid sitting for prolonged periods and promote your health and wellbeing?! Do it!
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