Do you find yourself spending most of the day hours sitting at a desk? Do you feel laying down on couch as soon as you return from work? Than it is time to think about siting habit and lowering prolonged sitting health risks. In this blog we will cover insight about the health effects of prolonged sitting, and why it’s important to stand up and move more, and provide tips for making healthier lifestyle.
Prolonged sitting has become an increasingly prevalent issue in today’s society. With the rise of technology, more and more people are spending hours each day sitting in front of a computer or device.
Why Prolonged Sitting are Bad for Health?
Unfortunately, this sedentary lifestyle has been linked to a number of negative health effects, including exhaustion during the working day, decreased job satisfaction, hypertension, heart disease, diabetes, stroke, high blood pressure and high cholesterol.
Furthermore, it can lead to injuries or illnesses resulting from sitting for long periods which is a serious occupational health and safety problem. This blog will investigate the health hazards of prolonged sitting and discuss potential solutions which can be employed to reduce the amount of time spent sitting.
What is Prolonged Sitting?
Prolonged sitting is defined as sitting for long periods of time without taking any breaks or changing positions. This can be seen in activities such as working at a desk or watching television, and is becoming increasingly common in today’s sedentary lifestyles.
Prolonged sitting in the workplace has been linked to a variety of health risks, such as heart disease, diabetes, stroke, high blood pressure, and high cholesterol.
It has also been associated with physical issues, including exhaustion during the working day, decreased job satisfaction, hypertension, and reduced body movement making muscles more likely to pull, cramp, or strain when stretched. Mental health consequences have also been linked to sitting for too many hours in a day.
Prolonged Sitting and Health Effect
Prolonged sitting in the workplace has been linked to an increased risk of a variety of health problems, such as heart disease, diabetes and certain cancers. Researchers are still trying to understand why this is the case, but one possible explanation is that it relaxes your muscles and decreases blood flow, which can cause a range of physical and mental health consequences.
Sitting for too many hours in a day can have serious implications for the spine, resulting in back pain, poor posture and reduced mobility. Other joints, such as hips and shoulders, can also be affected due to prolonged sitting.
Furthermore, studies have shown that sitting for too long can lead to exhaustion during the working day, decreased job satisfaction, hypertension and an increased risk of depression. It is therefore important to reduce sitting time in order to maintain good health.
Effects on the Spine
The spine is one of the most important parts of the body, responsible for posture, balance and movement. Prolonged sitting can have a negative effect on the spine and can lead to discomfort and even pain.
Poor posture when sitting causes the spine to become misaligned, stretching and straining the muscles that support it. This can cause tension headaches, neck pain, shoulder pain and lower back pain.
Sitting for long periods of time puts extra pressure on the discs in between vertebrae, leading to issues such as disc herniation or bulging.
Additionally, sitting for too long can cause a decrease in mobility and flexibility in the spine which can lead to a decrease in overall health and well being.
Effects on Other Joints
Long hours sitting can puts a significant stress on other joints, such as the shoulders. Sitting for long hours can lead to shoulder pain and tension, which can affect your neck and back. Not only does prolonged sitting lead to tension and pain in the shoulders, but it can also lead to stiffness and limited range of motion.
Furthermore, poor posture when sitting for long periods of time can lead to muscular imbalances that can affect the body’s ability to function properly. Therefore, it is necessary to take small breaks from sitting and move around periodically in order to reduce the risk of developing pain or other health issues.
Effects on Working
Employees who sit for long periods of time are also more likely to suffer from musculoskeletal injuries, such as back and neck pain, as well as fatigue and stress. This may decrease in productivity and morale, as well as an increase in sick days. Long hours sitting has been connected to higher rates of absenteeism due to musculoskeletal pain and other health issues.
Employers should strive to create a work environment which can encourages movement and physical activity throughout the day. This can be done by incorporating standing desks, providing access to ergonomic furniture, encouraging regular breaks, and providing regular education on the risks of prolonged sitting.
What are other physical health risks of sitting for too many hours in a day?
Prolonged sitting has a number of physical health risks associated with it. Sitting for long periods increases the risk of chronic health problems such as heart disease, diabetes, stroke, high blood pressure, and high cholesterol.
It also slower the metabolism which affects the body’s ability to regulate blood sugar, blood pressure, and break down body fat.
Furthermore, studies suggest that prolonged sitting can even increase the risk of certain types of cancer such as lung, uterine, and colon cancer.
All of these risks should be taken into consideration when evaluating how much time is spent sitting in a day and measures should be taken to reduce sitting time and increase physical activity.
Mental Health Consequences
According to a study in Mental Health and Physical Activity, the longer you sits at work, higher the risk is, even if you exercise. Sitting for too long can cause negative effects on your mental health, such as low self-esteem, irritability, and fatigue.
Other mental health risks include sleep disorder, that can affect your body ability to concentrate and make decisions. Furthermore, prolonged sitting can lead to isolation and loneliness, and can worsen depression symptoms. Be aware of the mental health risks associated with sitting for too long and take steps to reduce the amount of time spent sitting each day.
How can I overcome with prolonged sittings risks?
Easiest way is by reducing sitting time to lower the health risks associated with prolonged sitting. Taking smaller regular breaks from sitting throughout the day are recommended, even if it is just for a few minutes at a time. Taking short walks or engaging in light physical activity can help offset the negative effects of sitting for long periods.
Exercising to Counteract Sitting
Exercising regularly can help to counteract the effects of prolonged sitting. People are advised to exercise at least 150 minutes a week, and reduce sitting time. This can help to lowering the risk of chronic health problems, such as heart disease, diabetes, stroke and high blood pressure.
Regular workouts also helps improving overall mental health by reducing stress and anxiety. Studies has proven that an regular physical activities can help to increase energy levels and improve posture. Incorporating some form of physical activity into your day-to-day routine, such as walking or cycling to work, can also be beneficial.
Wrapping up
It is clear that prolonged sitting can lead to some serious health hazards for individuals. It can increase the risk of cardiovascular disease, diabetes, certain cancers, and increased mortality.
Individual who too long without break possess more risks of developing musculoskeletal problems and mental health issues. To reduce the health risks associated with prolonged sitting, you should strive to reduce their total sitting time and engage in regular physical activity.
In working environment, employers should consider introducing standing desks to the workplace to help reduce the amount of time employees spend sitting down. By taking these above measures, you can help protect their health and wellbeing in the long-term.
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