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According to new research published in the Journal of the American Heart Association, sitting for long periods of time without a break may increase the risk of early death by 30 percent. While a sedentary lifestyle has long been linked to an increased risk of death, this research found exercise did not help reduce or reverse early death risk. People who spend most of their time sitting due to work or other reasons may suffer from a variety of health disorders. (Also read: 10 ways of sitting for 10 hours a day, it is affecting your brain and increasing the risk of dementia)
Sedentary behavior is any type of waking behavior that involves sitting or lying down with low energy expenditure. It may play a significant role in reducing muscle contraction, blood flow, and glucose metabolism, which can have negative effects on health. The study’s researchers found that the risk increased equally if the duration of sitting was too long as was the amount of moderate to vigorous intensity physical activity.
In an interview with HT Digital, Dr Rakesh Gupta, senior consultant, internal medicine, Indraprastha Apollo Hospital, explained how sitting for long periods of time can lead to health problems ranging from muscle deterioration, weak bones, heart disease to diabetes.
risk of sitting too much
1. Increases risk of obesity and high blood sugar or diabetes
Sitting for long periods of time slows down the enzyme lipoprotein lipase which is responsible for breaking down fat. When this enzyme is less active, triglycerides and blood sugar levels increase, leading to weight gain and insulin resistance over time. Getting up every 30-60 minutes helps stimulate lipoprotein lipase activity and regulate blood sugar and body weight.
2. Muscle degeneration
Excessive sitting prevents muscle activation and contraction, which facilitates the breakdown of proteins stored in the muscles. Over time, this leads to muscle loss, reducing muscle mass and strength. Taking regular standing or walking breaks stimulates the muscles, which prevents wasting. Even simple strength training 2-3 times a week preserves muscles.
3. Poor circulation
Sitting for too long causes the blood vessels in the legs to shrink and blood pressure increases. This reduces blood flow to the heart and legs, increasing the risk of varicose veins and blood clots. Moving and contracting the leg muscles helps pump blood back to the heart. Light walking also helps in venous blood return.
4. Back and neck pain
Excessive sitting and prolonged static posture puts pressure on the intervertebral discs, joints, ligaments and muscles of the spine, leading to lower back pain. Poor neck posture, which often occurs with sitting, causes muscle strain and cervical pain. Varying postures and taking regular standing breaks can avoid overuse of certain muscle groups.
5. Increased risk of heart disease
Excessive sedentary time is linked to a 147% increase in cardiovascular events. This leads to fat accumulation around blood vessels and vital organs, even in non-obese people, leading to hardening of the arteries and heart disease. Getting 150 minutes of moderate activity per week helps heart health.
6. Weak bones
Sitting prevents stress and load on the hip and leg bones needed to stimulate bone-building osteoblasts. This leads to gradual bone mineral loss and the risk of osteopenia or osteoporosis. Weight training and moderate-impact cardio several times a week provide load to the bones.
7. Increased fatigue/low energy
Sedentary behavior reduces cellular signals that enable the breakdown of sugar and fat for energy production. Sitting also impairs blood flow and oxygen delivery to the muscles, limiting energy capacity and making it harder to deal with fatigue. Moving around every half hour helps keep energy output high.
8. Risk of varicose veins
Gravity and sitting for long periods of time cause poor blood return from the legs, slowing circulation and causing blood to pool in the leg veins. This causes the veins to dilate over time, causing painful, swollen varicose veins. Light contraction of the leg muscles helps return blood to the heart. Avoid crossing your legs while sitting, which hinders blood flow.
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