Sitting for a long time, the silent enemy of health
A study in Taiwan (China) showed that people who do sedentary work have a 34% higher risk of death from heart disease and a 16% higher risk of death from all causes than those who do not sit much. Notably, even moderate exercise cannot completely compensate for the harmful effects of sitting for too long.
Long periods of sitting have been shown to be associated with low-level chronic inflammation, factors leading to insulin resistance, type 2 diabetes, obesity, metabolic syndrome and impaired kidney function.
Dr. Andrea Z. LaCroix, Professor of Epidemiology at the University of California, San Diego (USA), said: Sitting for too long causes blood clots in the limbs, reducing blood circulation and affecting blood vessels. The body was almost frozen in a still state".
Another study on older women showed that people who sat for more than 11.6 hours a day had a 57% higher risk of death than those who sat for less than 9.3 hours, even when they were doing intense exercise.
How to break the cycle of sitting still to live healthier
According to Dr. LaCroix, the ideal time to sit before standing up can be only 20 minutes. Its better to get up three times an hour than just get up once, she says.
Scientists recommend applying small habits: get up and go to the mailbox, get water, or set an alarm to remind yourself to move every 20 - 30 minutes. Simply switching from sitting to standing can help improve blood pressure and increase heart rate, adds LaCroix.
Dr. Francisco Lopez-Jimenez, Head of Preventive Cardiology at Mayo Hospital (USA), suggests: If you dont stand up and move proactively, its hard to avoid sitting too long. A treadmill or a few light exercise equipment such as stretchers and dumbbells can help maintain circulation."
Just by standing up more often, you have activated your body, increased blood flow and improved cardiovascular health, taking small steps but bringing great benefits to your life expectancy and quality of life.
