New Delhi: In today’s fast-paced world, long hours at a desk have become the norm. Whether it’s work, meetings, or deadlines, we often find ourselves sitting for hours without a break. But did you know this habit could be harming your health? A study shared by TOI reveals that too much sitting can lead to serious issues like heart disease, stroke, and more. Here’s what you need to know.
The findings: Long sitting, big risks
The research, published in the Journal of the American College of Cardiology, studied nearly 90,000 people and found that the more time you spend sitting, the higher your risk for heart-related diseases, even if you’re physically active. Dr. Ezim Ajufo, one of the study’s authors, emphasised, “Our findings really highlight the importance of avoiding excessive sitting, regardless of physical activity.”
Though Dr. Keith Diaz, a specialist at Columbia University, added that while we know sitting too much isn’t great for us, we need more research to fully understand the dangers and set guidelines for safe sitting times. But with this large study, we now have a clearer picture of what counts as “too much sitting.”
Why sitting for long periods is bad
Our bodies aren’t designed to be sitting all day long. We’re built to be upright and active. Sitting for long periods can cause all sorts of health problems, and here are a few reasons why:
1. Heart disease
Sitting too long has been linked to an increased risk of heart disease. One study found that men who watch over 23 hours of TV per week have a 64% higher risk of dying from heart disease. Even if you’re inactive and sitting for long hours, you’re at a 147% higher risk of heart attack or stroke.
2. Diabetes
Sitting for long stretches can cause insulin resistance, leading to higher blood sugar levels. Studies show that people who spend more time sitting have a 112% higher risk of developing diabetes.
3. Cancer
Emerging studies suggest that long periods of sitting might increase the risk of some cancers, including lung, uterine, and colon cancer. The exact cause is still being studied.
4. Stiff neck and shoulders
Spending hours hunched over a desk or computer can cause stiffness and pain in your neck and shoulders. If you’re feeling sore after long sitting sessions, this might be why.
5. Hips and back problems
Your hips and back can suffer from too much sitting. It shortens the hip flexors, which can lead to joint pain. Poor posture during long sitting periods can also affect your spine and cause discomfort and long-term damage.
6. Leg issues
Sitting for too long can lead to serious issues like varicose veins, swollen ankles, and deep vein thrombosis (DVT). DVT is a blood clot that forms in the legs and can cause major complications if it travels to your lungs.
7. Mental health
Believe it or not, sitting too much can affect your mental health as well. People who sit for extended periods are at a higher risk of developing anxiety and depression. This might be because they miss out on the positive effects of physical activity, which can help improve mental well-being.
How to avoid the risks of sitting
If you have a desk job or spend a lot of time sitting, here are some simple tips to reduce the risks:
- Take breaks: Stand up, stretch, or walk around for a few minutes every hour.
- Try a standing desk: If possible, alternate between sitting and standing throughout your workday.
- Stay active: Incorporate exercise into your routine, even if it’s just a walk after work.
- Pay attention to posture: Sit with good posture and use ergonomic furniture to reduce strain on your back and neck.
Inputs from TOI
