Title : Why Sitting is bad for you (even if you exercise) and what to do about
link : Why Sitting is bad for you (even if you exercise) and what to do about
Why Sitting is bad for you (even if you exercise) and what to do about
has been long known the health benefits of exercise. However, what has been found more recently is the danger of being much sitting. What is surprising is that even if you exercise prolonged sitting can still increase the risk of many diseases.
More and more people in developed countries are spending more time sitting. With the increase of jobs that depend on computers and more time spent in a car, people spend most of the day planted in a chair in front of a screen or transport. In fact, the average adult spends half their time sitting.
If you find yourself sitting most of the day, here are some tips to combat the harmful effects of the session.
Why feel bad
researchers are still understanding why the risks of sitting are so shocking. However, one reason why being sedentary is more damaging is due to the way your body metabolizes energy while sitting.
The body handles sugar and fat differently at rest while moving. Over time, prolonged sitting can mean energy from digested food can increase the risk of type 2 diabetes or cardiovascular disease because the muscles are not engaged in using energy. It is more likely to go to fat accumulation and can interfere with insulin signaling energy.
Increased risk of disease and death
A 2015 review article analyzed data from more than 45 studies comparing sedentary adult time and took into account the exercise. The researchers concluded after seeing these studies that prolonged sitting was independently associated with adverse health outcomes, including premature death, regardless of physical activity . In short, the researchers concluded that the more time people spend sitting, the higher the risk of premature death, heart disease and diabetes, even if you spend time exercising.
The researchers found that exercise about 60 minutes a day did not significantly outweigh the negative effects of prolonged sitting. If people do not exercise, the risk of prolonged sedentary behavior can certainly increase. Some of the harmful effects of sedentary behavior may include an increased risk of premature death, heart disease, some cancers, type 2 diabetes and possibly even dementia.
How much is too much?
If only sit 3-4 hours a day, it is considered that feel good compared to 6-7 hours? What is the cutoff to feel a greater risk? At this point, actually there is no clear threshold seating; a general guideline is the less the better. It is also important to break up sitting with breaks of movement. This can help reduce the risk seen prolonged sedentary behavior.
Also note just because you exercise for 30-60 minutes a day, that does not mean you do not need to think about moving more through the day. The 2015 study suggested exercise about an hour a day will not significantly offset the negative effects associated with prolonged sitting. Everyone can benefit by breaking up long periods of sitting.
start by trying to reduce the amount of time spent sitting. Even reducing the amount of time sitting for a couple of hours a day can help. For example, perhaps you can reduce the amount of time sitting in the car or public transport. Instead of watching TV or be on the computer in his spare time, go for a walk, cycling, garden, etc.
What can you do?
If you have a sedentary job and is sitting most of the day, there are things you can do to reduce the risk associated with the session. standing desks are increasingly popular, as research suggests more calories standing than sitting burns. Talk with your supervisor to see if changing your office space may be an option and could benefit others as well.
Taking breaks from sitting is an easy solution. Taking a break every 30 minutes is ideal, if only for a few minutes. Get up, walk, climb stairs, do some stretching, etc., then back to his desk. It may seem impractical, but could be beneficial in the long run. There are now even applications for smart phones that remind you to get up and move. Encourage your coworkers to move with you!
Conclusion
sitting for long periods may increase the risk of premature death, cardiovascular disease, type 2 diabetes, some cancers and possibly even dementia. As technology, more and more jobs depend sitting in front of a computer that puts many people in positions of long periods of sitting without much movement progresses.
Even when people exercise, sitting for long periods of time may still increase the risk of chronic diseases. To combat this, take breaks throughout the workday for movement can help. Find ways leisure, not including the session you may also decrease the amount of time that a sedentary lifestyle.
References used in this article
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