The Sitting Disease

Sitting Disease

Beware of your chair! I thought this photo was appropriate in light of todays topic and the release of iOS4.

Are You at Risk from Prolonged Sitting?

Are you at risk for degenerative ailments and chronic illnesses due to prolonged daily sitting? According to the latest research, the answer is yes. Whether or not you exercise regularly, spending most of your day sitting at a desk can increase your risk of obesity, diabetes, heart disease, various cancers, and even premature death. Studies have shown that people who sit for long periods tend to have higher blood pressure, poorer blood sugar levels, and larger waistlines. For many of us, our day consists of moving from the bed, to the car, to the desk chair, and finally to the couch before going back to bed.

The Alarming Effects of TV and Sitting on Your Health

A recent study from Australia revealed that every additional hour of watching television daily increases the risk of heart disease by 18% and mortality by 11%. Surprisingly, sitting for three or more hours in front of the TV can undo the benefits of exercise. People who sit and watch TV for extended periods tend to have higher body fat levels, even if they engage in physical activity. But why is sitting so harmful to our health? It's one of the most metabolically passive positions, triggering negative metabolic effects that impact energy usage.

The Metabolic Impact of Sitting

When you sit, the large postural muscles in your back, legs, and core become inactive, reducing fat-burning enzymes by 50%. Sitting also worsens cholesterol ratios and increases the risk of diabetes by 7% for every two hours spent sitting. In addition, prolonged sitting heightens the risk of heart disease, depression, and metabolic syndrome by 26% for every hour of sitting, regardless of exercise. Studies from Australia and Canada, involving thousands of participants over several years, have confirmed that sitting for extended periods can shorten your lifespan.

How Sitting Affects Your Physical Health

Prolonged sitting also contributes to physical discomfort, including back pain, stiff necks, and numbness in the legs. It increases the likelihood of developing chronic conditions like arthritis, inflamed tendons, joint degeneration, impaired circulation, varicose veins, hypertension, and even certain cancers. Low levels of lipoprotein lipase, an enzyme crucial for fat metabolism, have been linked to an increased risk of obesity-related diseases. Studies on rats have shown that inactivity leads to a decrease in the production of this enzyme.

Simple Ways to Counteract the Dangers of Sitting

Fortunately, there are simple ways to reduce these risks. Standing, stretching, or walking periodically throughout the workday can reengage your muscles, boost fat-burning enzymes, and reduce your chances of disease. When you stand, the muscles in your legs and core become active to maintain posture and movement. Reducing your sitting time by just 50% each day can significantly decrease these health risks.

Tips for Incorporating More Movement into Your Day

Some workplaces are adopting standing desks or low-speed treadmills as solutions, but even if these options aren't available, you can still make small changes. Stand up regularly during the day, take the stairs, or go for short walks. Avoid sitting on the couch when you get home—try some light yard work or a walk with family or friends instead. Even relaxing in a rocking chair is more metabolically active than sitting on the couch. For tips on workplace stretching, check out my demo page on dynamic stretching.