Research in the Journal of the American College of Cardiology shows that people who sit for more than 10 hours a day are at high risk of coronary artery disease, deep venous thrombosis and even premature death, regardless of how much they exercise.
When you sit for too long, large muscle groups do not move, and the body finds it difficult to regulate glucose and cholesterol levels. Increased blood sugar levels increase triglycerides and bad cholesterol (LDL), making arteries easily irritated and accelerating the atherosclerosis process. This process takes place silently, usually without symptoms until the disease becomes severe.
Cardiologist Deebanshu Gupta (India) said: "Sitting still for 6-8 hours a day, the risk of heart disease begins to increase. After 8 hours, this risk increases sharply with each hour that passes.
Many people have a habit of continuous direct meetings, long-distance driving and think that going to the gym an hour later can compensate, but research in the Journal of Applied Physiology affirms that an hour of exercise cannot completely counteract the damage caused by sitting for too long. Sitting for too long harms the endothelium, making blood vessels less flexible and increasing inflammatory indicators such as C-reactive protein (CRP).
The body often sends early signs such as unexplained fatigue, shortness of breath when exercising lightly, heavy legs, rapid resting heart rate or difficulty concentrating.
To reduce the impact, a Lancet study recommends moderate activity for 30 minutes each day such as brisk walking. Most importantly, move every 45-60 minutes to stabilize blood sugar.
Experts advise you to set a standing reminder or set a target of 7,000 - 10,000 steps per day. People over 40 years old, with underlying illnesses or sitting for too long should have an early screening through ECG, checking blood fat and blood sugar.
Simple on-the-spot exercises for busy people:
Shoulder turns: You can do this while standing or sitting. Just roll your shoulders up and back. You can also put your hands on your shoulders and roll them in circular motions.
Neck relaxation: Gently tilt your neck to one side and hold the position for 10-15 seconds. Repeat on the other side.
Sit up straight and place both hands behind your head. Lift your right knee and try to touch it with your left elbow. Do the same with your left knee and right elbow.
Leg raises: Stand straight and slowly lift your body to your toes. You can put your hand on the table for support. Hold this position for a few seconds and then slowly lower your heel to the ground. Repeat this a few times.
