With less activity and prolonged sitting patterns, individuals nowadays face many health challenges. If someone is sitting for more than 8 hours daily without any physical activity, their risk of dying is similar to the risk caused by smoking and obesity.
Health hazards associated with prolonged sitting are increasing risk of diabetes, hypertension, abdominal adiposity (obesity), elevated LDL cholesterol and triglycerides, heart attack, stroke, cancer, and premature death; sedentary behavior is as damaging as smoking.
According to experts, sitting for long hours without breaks can lead to several health complications, similar to smoking. To draw a parallel, both habits increase the risk of heart disease, metabolic disorders, and type 2 diabetes. Sitting too long impairs glucose metabolism and lipid profiles, which lead to increased insulin resistance and higher levels of harmful cholesterol.
Prolonged sitting is associated with a higher risk of developing deep vein thrombosis, a condition in which blood clots form in the deep veins of the legs, which can indeed be life-threatening if the clots travel to the lungs.
Ways to Prevent Damage from Long Sitting:
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The first step to address this major challenge is to accept it as an inactive behavior, incorporating regular physical activity into daily routines.
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Simple measures, such as standing up and walking for a few minutes every hour, using a standing desk.
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Ensuring a considerable distance between your work and water stations can reduce the adverse effects of prolonged sitting.
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However, it’s not about sitting for six or eight hours but preventing an inactive lifestyle altogether.
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One should avoid the three S’s: smoking, sitting, and sugar. All three are harmful.
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Deep vein thrombosis (DVT) from prolonged sitting is a concern during long flights. Therefore, getting up and walking around every three hours when flying is recommended.
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Additionally, 60 to 75 minutes of moderate physical activity daily (such as brisk walking, running, or cycling) can help counter the ill effects of prolonged sitting.
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For people with a desk job, taking a 5-minute standing or walking break after every 30 to 45 minutes of sitting can help counter the ill effects.
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Besides this, the expert suggests walking daily, at least for 45 to 60 minutes.
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Basic shoulder, hands, and leg stretch should be practiced.
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One must avoid taking calls while sitting; one may walk when talking on the phone.
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Taking the stairs instead of the elevator.
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Reduce leisure-time sitting (such as watching TV, mobile phones, and other electronic gadgets) and have meetings and coffee breaks in a standing position.
Small, consistent changes can positively impact our overall well-being over time.
FAQ on Long Hours of Sitting:
Is it good to sit for long hours?
Long hour sitting can cause a number of health concerns like:
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Obesity
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Increased blood pressure,
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High blood sugar
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Excess body fat around the waist
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Lower metabolic rate
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Unhealthy cholesterol levels
How many hours of sitting is too dangerous?
Sitting for more than three to four hours a day can be harmful to your health.
