Most of us know that sitting for too long is bad for our health, but new research has revealed the dangers of sitting uninterrupted for long periods of time.
What are the health risks associated with sitting for long periods of time and how can we deal with its negative effects? Here's how often to take breaks from sitting and how to move your body throughout the day. Introducing the best exercises for.
Health risks of sitting for long periods of time
You may have heard the phrase, “Sitting is the new way to smoke.” The negative health effects of sitting for long periods of time are well documented.
Chris Travers, exercise physiology and sports performance coordinator at the Cleveland Clinic, says sitting for long periods of time “impairs your body's ability to store fat from the bloodstream, making it impossible for healthy cholesterol (HDL) to cleanse your arteries.” talk. today.com.
Travers added that sitting for long periods of time has also been shown to reduce muscle contraction, which reduces insulin sensitivity.
Research shows that sitting for long periods of time is associated with an increased risk of health problems such as diabetes, high blood pressure, cancer, stroke, heart disease, kidney disease, digestive disorders, and Alzheimer's disease, among others. TODAY.com previously reported.
There is even evidence that Sitting too much can kill you.
People who spend most of their working hours sitting have a 16% higher risk of dying from any cause, according to a new study recently published. JAMA network open.
The study, which followed more than 480,000 participants in Taiwan for nearly 13 years, also found that people whose work was primarily sedentary were 34% more likely to die from cardiovascular disease.
The longer you sit The more uninterrupted, the more harmful sitting is.
According to a survey, a quarter of Americans report sitting for more than eight hours every day. Centers for Disease Control and Prevention.
“Sitting for more than a few hours at a time is really detrimental to your health,” Dr. Jordan Metzel, a sports medicine physician at the Hospital for Special Surgery in New York, told TODAY on a February 6 segment. Sitting is a disease,” Metzl said.
Fortunately, there are ways to counter these harms.
A recent study in JAMA Network Open found that people who alternate between sitting and not sitting at work have no increased risk of death compared to those who spend their workday getting up and moving regularly. did.
Researchers found that people who spend most of their time sitting at work tend to switch between sitting and non-sedentary periods throughout the workday, and engage in an extra 15 to 30 minutes of physical activity per day during their leisure time. It was concluded that the negative effects could be reduced by
From standing desk to standing desk, walking pad. Experts say whether you use it or not is less important than remembering to sit still and take breaks to move.
So how often should you sit down and take a break?
Frequency of taking breaks while sitting
“It's recommended to take a break every 30 or 60 minutes after sitting, but it's even better if you can take a break every 30 minutes,” says Travers.
At a minimum, try to move your body every hour, says Metzl. These breaks should last at least one minute.
Sitting down and taking breaks every 30 to 60 minutes and moving throughout the day is recommended for everyone, including those who exercise regularly.
Sitting still for more than an hour to 90 minutes at a time can be harmful to your health. Dr. Keith Diaz, an exercise physiologist and associate professor at Columbia University Medical Center, previously told TODAY, “If that's how you spend your day, it doesn't matter whether you exercise in the morning or at night.” . .com
Best exercise after sitting for too long
Even if it's just a walk to get water or coffee, it's helpful to take breaks to get up and move, Travers says.
But the best way to make the most of your sedentary breaks is to add some physical movement to get your heart pumping and blood flowing, experts say. .
These include stretching, walking, jumping jacks, or other calisthenics. Metzl recommends exercises that work the gluteal muscles of your lower body and back.
Metzl says the glutes are the largest and strongest muscles in the body. Sitting for long periods of time throughout the day can make your butt muscles inactive and weak, leading to “dead butt syndrome.” TODAY.com previously reported.
To combat this, Metzl recommends doing 10 squats per hour during your sitting breaks. “It's easy and can be done anytime, anywhere,” Metzl added. Other exercises that can help strengthen your glutes include glute bridges, lunges, and fire hydrants.
Exercise reduces, but does not eliminate, the risk of sitting too long. In addition to taking breaks, experts recommend exercising regularly or replacing at least 30 minutes of sitting time with physical activity. TODAY.com previously reported.
According to the study, adults should do at least 150 minutes of moderate-intensity aerobic exercise per week or at least 75 minutes of vigorous-intensity physical activity per week. Physical Activity Guidelines for Americans.
This article was first published today.com
