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Risks of Sitting: Why Sitting Is The New Smoking?
May 11, 2021
Most of you have heard the term "sitting is the new smoking" about the growing epidemic of sedentary lifestyles in the United States.
But is this true? Is sitting for a long period that bad for your health?
Why Sitting Is Bad For You?
Many researchers believe that sitting is one of the biggest potential threats to your health.
Excessive Sitting is very dangerous than smoking, killing more people than HIV, and more insidious than skydiving.
How Sedentary Are We?
- More than 25% of Americans sit for more than 8 hours a day.
- 44% of these people do not exercise or hardly exercise.
- The average American doesn’t remain active for more than 20 minutes a day.
- The average American sits in front of the TV for about 3 hours a day.
According to 2011 research, people who sit more have higher risks of illness and death:
- 112% higher risk of developing diabetes.
- 147% increased risk of cardiovascular issues.
- 90% higher risk of death from cardiovascular disease.
- 49% higher risk of death from any other cause.
How Does A Sedentary Lifestyle Affect Your Body?
This is what happens to your body when you spend a long time sitting:
- Sitting Increases the Risk of Obesity: If you spend a lot of time sitting down, digestion is not efficient. So, your body will retain those fats and sugars.
- Back Pain & Sciatica from Prolonged Sitting: When you sit, the pressure on the lower back is 90% higher than standing. 1 in 4 people in America suffers from lower back pain.
- Excessive Sitting Causes Stiff Neck & Shoulders : Spending time bending over a computer keyboard may cause pain and stiffness in your neck and shoulders.
- Sitting leads to Hip Joint Issues: When you sit longer, the hip flexor muscles will shorten, which may cause problems in your hip joints.
- Sitting Effects Legs & Gluteals: Sitting for long periods can cause weakness and wasting of the large muscles in the legs and gluteal muscles.
- Prolonged Sitting & Cardiovascular Disease: Research has found that drivers who sat all day significantly had more chances of heart attacks and other problems.
- Higher Rates of Type-2 Diabetes with Sitting: Studies have shown that people who spend more time sitting have a 112% higher risk of diabetes.
- Deep Vein Thrombosis (DVT): Prolonged sitting can lead to deep vein thrombosis. Deep vein thrombosis is a blood clot that forms in the veins in your leg.
- Excessive Sitting and Cancer: Various cancers are believed to be caused by inactivity; including uterine cancer, colon cancer, and lung cancer.
- Alzheimer's & Dementia with Sitting: A study showed that sitting for long periods may increase the risk of Alzheimer's disease and dementia.
- Prolonged Sitting leads to Anxiety & Depression: According to research, sitting for more than 6 hours per day causes higher rates of anxiety and depression.
- Excessive Sitting Shortens Life Expectancy: According to research women who sit for more than 6 hours a day have a 37% higher risk of early death than others who sit for 3 hours a day.
How to Save Your Health from the Dangers of Sitting?
You should develop a movement-based lifestyle:
- Drink a lot of water
- Have a sit-stand desk
- Take breaks from sitting. Set a timer
- Do some stretching exercises every day
- Walk after you eat
- Have walking meetings
- Do outdoor chores yourself
Creative Ideas to develop a Movement-Based Lifestyle
There are several things you can do while standing to burn more calories:
- Squats
- Leg lift
- Foot massaging mat
- Sit on a physio-ball
- A ball for feet massage or golf ball
Sitting Risks - Takeaway
Smoking is associated with many serious medical conditions and shortened life expectancy.
In United States, not sitting for longer than daily 3 hours would increase life expectancy by just 0.13 years.
However quitting smoking would increase life expectancy by 2.4 years for men and 1 year for women worldwide, and 2.9 years for women in the United States.
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