What Do You Mean ‘Sitting Is The New Smoking’?!
On any given day, how many hours do you typically spend sitting?
Have you ever thought about it?
Whether you’re a student strapping in for those long lectures, or an employee front-facing a desktop ‘til late afternoons, (only to sit in traffic for a few more hours, and ultimately end up on the couch in front of the TV)—it would seem like Pinoys spend most of their days on their bottoms.
And if American jobs are a guide, about 80% of modern vocations are sedentary in nature. From a bank teller to a bus driver, the modern worker performs a lot of prolonged sitting. So much so that health experts are declaring it an epidemic, and comparing sitting to this generation’s “smoking.”
Did we ever think, that an act as innocuous as sitting, can actually be toxic to health?
As it turns out, we can’t have too much of a good thing, and too much sitting can have some “not-so-nice” consequences.
Here are 9 of them, (and notice how they are all closely interrelated):
#1 INCREASED RISK OF OBESITY
We burn fewer calories when we’re inactive. Over time, this leads to weight problems and obesity.
And it’s not just about the visible fat that accumulates around the individual’s waist. There’s also visceral fat that builds up around the organs.
Prolonged sitting has been linked to the accumulation of visceral fat and can be detrimental to health.
#2 Increased risk of chronic diseases
Sedentary behavior increases the development of chronic diseases like type 2 diabetes, cardiovascular diseases, and some types of cancer.
People who spend more time sitting have a 112% chance of developing diabetes.
People who sit and watch more than 23 hours of television a week have a 64% higher risk of dying from cardiovascular disease.
Prolonged sitting is so bad for health that it’s considered the fourth leading cause of death for non-communicable diseases.
#3 Musculoskeletal issues
Poor posture can lead to pain in the back, neck, and shoulder, as well as muscle stiffness and tightness.
A slouched position in front of the computer can lead to rounded shoulders, a forward head position, and a curved spine.
While this shows messed up aesthetics, the worse effects happen out of sight. Prolonged sitting places pressure on the spine and compresses the intervertebral discs, causing inflammation and lower back pain.
#4 Poor circulation
It’s not just poor posture, inactivity leads to poor circulation.
We’ve heard it said, “Galaw-galaw din para hindi ma stroke!”
Circulation traffics the needed nutrients and oxygen to different areas of the body.
Sedentary positions prevent proper blood circulation and manifest as numbness or tingling of the extremities, swollen ankles, varicose veins, and, not to mention, an increased risk of blood clots.
#5 Decreased bone density and muscle definition
“Use it or lose it!”
With inactivity, your body is not adapting to any physical challenge to your bones and muscles. Over time, they will atrophy due to the lack and exertion and can increase the risk for osteoporosis.
On the other hand, when you’re physically active and putting your body through controlled but challenging exertions, it will adapt and become stronger.
“Use it or lose it!”
#6 Reduced energy levels
We’ve always thought of sitting as a break from standing and a way to rest. But too much of it can drain our batteries and cause fatigue.
We’re much more alert and awake when we’re physically active and moving about. It gets our juices flowing and gives us more energy. Sitting, on the other hand, tends to cause us to doze off to Neverland.
#7 Impaired cognitive function
These days, our jobs are usually performed in front of a computer. We often try to find a comfortable position because we know we’re going to be in for a long ride. It also helps to have a nice cushy seat focus and creativity.
(In fact, researchers are looking for ways to interrupt sedentary behaviors so that people can think better.)
In short, if we want to think straight and for longer periods. We need to get off our behinds from time to time—allowing blood to flow, and keeping the mental faculties vibing.
#8 Increased risk of mental health issues
Our sedentary behavior doesn’t just hurt our cognitive functions. It also takes a toll on our mental well-being—causing anxiety and stress.
A study from the University of Tasmania has found that workers who spend more than 6 hours sitting have an increased prevalence of anxiety and depression.
(During the Covid lockdowns a few years ago, it was observed that general inactivity has not been good for the mental health of folks.)
So besides looking out for the physical effects of being seated for hours, we should also protect against mental and psychological effects.
#9 A shortened lifespan
Obesity, diabetes, the risk for stroke, heart attack, not to mention fatigue, stress and depression.
These do add up. And over time, they count for not only a poorer quality of life but a shorter lifespan for the chair-bound individual.
A study of 220,000 individuals has found that the longer the time spent sitting, the greater the chance of dying prematurely. This is true even when we control for factors like age, gender, smoking status, physical activity, Body Mass Index (BMI), and whether or not the subject lives in an urban or city environment.
Inactivity has a potent effect on quality of life and longevity.
So what can we do to ward off or minimize the adverse impacts of sitting on the modern worker?
A “mindset reset” is required.
An Active Lifestyle: Not Just “Exercise”
Just as inactivity brings up a load of bad things, a moving body can help prevent a lot of the things we just talked about.
People readily point to exercise as our way out of this.
You have your gym, a jogger’s path, a bicycle, or a jump rope for this.
The benefits of exercise are well-established. It can get the blood flowing, challenge those sleepy muscles, and burn those extra calories. It’s all well and good.
But that’s just 1-2 hours of physical activity. It won’t avail much if the individual is inactive for the rest of the day. Studies have shown that just because a person exercises, it doesn’t completely negate the detrimental effects of those hours of sitting.
So one must adopt a more holistic approach to physical activity and not look at it from a perspective of simply allotting certain minutes of each day for running or biking.
Folks need to adopt a more active lifestyle, instead of adopting an exercise regimen. Many who live to a ripe old age do not have gym memberships. Instead, they have challenging daily routines that force them to move around a lot.
For example, they farm and do a lot of bending, squatting, walking, and lifting free weights.
You may not be a farmer but try to mimic their practice and develop a similarly active lifestyle.
You can:
Take the stairs instead of the elevator when it’s just a journey of 2-3 storeys.
Park your car far from the entrance to encourage you to walk.
Play catch with your dog and notice how you’re quickly out of breath.
Tend to a garden and grow yourself a “mini-farm.”
Clean your car instead of having it washed.
Cook your own food and get a few dance moves while you’re at it.
The things we usually avoid because we “don’t have time” or are too tired after work. These are often good for our health.
Instead of sticking to a strict exercise schedule, keep an active lifestyle and you’ll be moving all day long.
How can we escape sitting down?
The modern worker usually sits for hours on end.
And, as mentioned earlier, while having an exercise regimen outside work helps, it doesn’t save us from all the toxic sitting that we’re doing.
The key is to interject movement in our day jobs.
Here are some things you can do:
Set up an adjustable standing desk, so you can alternate between sitting and standing.
Take standing or walking meetings. If you’re pondering a decision, walk around instead of staying in your seat. Or throw a bouncy ball on the wall while you’re on a call. Move, stand, walk, stretch.
Use a medicine ball as a seat. This way, you’re not just passively sitting.
Set an alarm every fifteen minutes. Remind yourself to stretch different parts of your body. Stand and pace around every 30 minutes.
Keep a stress ball nearby.
Drink lots of water. This keeps you hydrated and moves you to visit the restroom more often.
With these and other hacks, we can minimize sedentary behaviors while on the job.
Make it a point to move!
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