How to Avoid the Dangers of Sitting

When most people think of danger, we worry about car accidents or street violence. We rarely consider everyday actions. But, the simple act of sitting in one place for a long time is far more dangerous than most people realize.

Many studies show that too much sitting makes you likely to develop health problems. These include heart disease, diabetes, obesity, cancer, and dementia.

Doctors Don't Understand Why Sitting Is Dangerous

According to Harvard Health, medical professionals don't know why sitting is so dangerous. Yet, physicians do have several theories on the subject. Research shows that your heart and lungs work better when you stand. Further, the intestines are also compromised by too much sitting or lying in bed. Patients stuck in bed for a long time suffer serious problems removing waste from the body. Bedridden people also don't absorb food well.

Sitting Too Much Causes Multiple Health Risks

Long periods of inactivity cause multiple health problems. Some of the most common issues are:

1. Blood Clots: Too much sitting can restrict blood flow. These bottlenecks cause blood cells to slam into one another, which can cause them to stick together and form blood clots. People who sit longer than 45 minutes increase their risk of deep vein thrombosis. These blood clots can cause damage to internal organs, strokes, heart attacks, and even death.
2. Circulatory Problems: Moving around helps push blood through the cardio-vascular network and fluid through the lymphatic system. Over the long term, people who don't move much may develop varicose or spider veins.
3. Waste Elimination: Organs that filter bodily waste, such as the liver and kidneys, lose efficiency with too much inactivity. This problem occurs because blood and lymph tend to pool in your legs when you sit, wreaking havoc on the fluid pressure gradients your body needs for good circulation.
4. Weight Gain: Inactivity reduces the energy your body burns, which promotes weight gain.
5. Soft Tissue Injuries: Failing to move enough causes leg and buttock muscles to weaken. Your hips and back will also suffer from prolonged sitting. Weak muscles can make you prone to ligaments, tendons, and cartilage injuries. These soft tissue problems can limit everyday activities such as walking, running, or performing household chores.
6. Anxiety and Depression: Sitting too much doesn't only affect the body. It also harms the mind. Sedentary people are more likely to develop anxiety or depression than active peers.

It's a Huge Problem

Inactivity is a significant issue in modern society. Surveys show that most school children sit more than six hours a day, and working adults sit more than seven hours a day. The problem is even worse on long airline flights or train trips.

General inactivity harms public health. Many doctors think that inactivity causes as many problems as obesity or cancer.

Exercise Doesn't Help

Although it defies common sense, studies show no amount of exercise counteracts the dangers of sitting. Intense weight training or cardio routines do not reduce the risks created by long periods of inactivity, no matter how much time you spend in the gym. You can't fix everything by turning into the Energizer Bunny for a few hours.

How to Eliminate Long Periods of Inactivity

If exercise can't solve the problem, what can we do? Cardiologists recommend getting up and moving for at least one minute and 45 seconds every 30 minutes. This simple action can overcome the dangers of sitting.

The six following suggestions are practical ways to avoid too much inactivity:

1. First, make a habit of standing while talking on the phone.
2. Get a standing desk or high table.
3. Start having walking meetings instead of sitting.
4. Place a treadmill beneath your work surface and use it throughout the day.
5. Use the stairs instead of taking the elevator.
6. Walk or take a bike to work.

People need to develop the habit of getting up every 30 minutes. Many doctors believe that constant movement is more important than exercise. One way to remind yourself to move is to set the alarm on your cell phone or smartwatch. Many devices include built-in software that notifies users if they haven't moved within a specific time (usually 30 or 45 minutes).

Whatever method you choose, eliminating long periods of inactivity will improve your health. OK, everyone. Get up, and MOVE!