The Silent Saboteur: Counteracting the Effects of Prolonged Sitting on Heart Health: Understand the risks of prolonged sitting on heart health and find actionable steps to incorporate more activity into your daily routine.

What are the risks of sitting too much? 

Sitting uses less energy than standing or moving. 

Research has linked prolonged sitting to a number of health concerns. These include obesity as well as the various conditions that make up metabolic syndrome (elevated blood pressure, high blood sugar, excess body fat around the waist, and unhealthy cholesterol levels). Overall, sitting for too long appears to increase the risk of death from cardiovascular disease and cancer. 

Sitting for long periods of time, whether at a desk, behind a wheel, or in front of a screen, can be harmful. 

The researcher analyzed his 13 studies on sitting time and activity levels. Researchers found that people who sit for more than eight hours a day without physical activity have a risk of death similar to that caused by obesity and smoking. But unlike some other studies, the results, which analyzed data from more than 1 million people, found that 60 to 75 minutes of moderate-intensity physical activity a day can counteract the effects of too much sitting. Other studies have found that for the most active people, sitting time contributes little to mortality risk. 

Overall, research seems to point to the fact that spending less time sitting and more time moving contributes to improved health. If you have the opportunity, you can also start by just standing instead of sitting. 

Find a way to walk while you work. Example: 

Sit down and take a break every 5-30 minutes. 6 Please stand when making phone calls or watching TV. 

If you work at a desk, try a standing desk. Or improvise and use a high table or counter. 

Walk and meet your colleagues instead of sitting in a conference room. 

Place the work surface on top of the treadmill. Place your computer screen and keyboard on a stand or a dedicated vertical desk that is compatible with your treadmill. This will keep you moving throughout the day. 

The effects of movement, even slow movements, can be significant. First, you burn more calories. This can lead to weight loss and increased energy. Physical activity also helps maintain muscle tone, athletic performance, and mental health, especially as we age. 

A study published in the journal Internal Medicine in late 2017 found evidence that prolonged sitting is a risk factor for early death. According to their research, the more time you spend sitting, the higher your risk of premature death. Here are some of the statistics from this study. 

Study participants who sat for more than 13 hours per day had a 200 times higher risk of death than those who sat for less than 11 hours. 

Participants who moved frequently and sat for short periods of time (less than 30 minutes at a time) had a 55% lower risk than those who sat for more than 30 minutes at a time. 

Participants who often sat for more than 90 minutes at a time were approximately twice as likely to die compared to participants who consistently limited their sitting time to less than 90 minutes. 

Another study compared transit drivers, who sit most of the time, with conductors and security guards, who stand or move most of the time. The study compared people with similar diets and found that sedentary people had twice the risk of developing heart disease compared to people who moved around a lot.

Sitting for long periods of time poses a huge risk to our health, but the Get Britain Standing campaign and On Your Feet Britain Day on 25 April are a great way to encourage workers to sit less and move more. 

In doing so, this campaign will revolutionize the way we work and lead to a significant increase in awareness of the problem of sedentary behavior among workers. Ta. It also facilitated the rapid adoption of standing desks into office work, now a popular solution for improving physical and mental health. 

The Get Britain Standing campaign was founded and launched in March 2014 by Gavin Bradley. He discovered standing desks in 2013 while visiting a drug and alcohol charity in Gothenburg, Sweden. Then it started. There was no such talk at that time. Professor John Buckley from Shrewsbury University published research showing that standing up or doing some light exercise after a meal stabilizes blood sugar levels compared to people who sit for a long time after lunch. 

Sitting at a desk for long periods of time to work, watch TV, or relax can increase your risk of heart attack, stroke, and other health problems. Thanks to our fast-paced lives and rapidly advancing technology, living an active lifestyle has become more of a conscious choice than a necessity. Sedentary behavior, alcohol, smoking, and junk food are risk factors for chronic diseases such as cardiovascular disease. Lack of exercise not only causes you to accumulate more calories than you need or take in more calories than you burn, but it also has a negative effect on your bones and muscles, which have become hard due to lack of exercise. 

Increased risk of atherosclerosis: Atherosclerosis, the buildup of plaque within the arteries, is a significant risk factor for heart disease. Excessive sitting promotes a sedentary lifestyle, which reduces blood flow and reduces the efficiency of the body’s mechanisms for removing fat deposits. This accelerates the development of atherosclerosis, which narrows the arteries and can compromise heart health. 

Blood circulation disorder: Sitting for long periods of time obstructs blood circulation, especially in the lower extremities. This can lead to the formation of blood clots, deep vein thrombosis (DVT), and ultimately an increased risk of heart attack and stroke. Regular exercise and exercise are essential to keep blood flowing smoothly and prevent these potentially life-threatening conditions. 

Increased blood pressure: Sitting for long periods of time has been reported to increase blood pressure levels. Lack of physical activity and reduced blood flow can lead to high blood pressure, a significant risk factor for cardiovascular disease. Exercising regularly, sitting less and being more physically active can help lower blood pressure and maintain heart health. 

Increased risk of obesity: Sitting for long periods of time is often associated with a sedentary lifestyle, which can lead to weight gain and obesity. Excessive weight gain puts additional strain on the heart and increases the risk of pulmonary embolism, heart disease, high cholesterol, and diabetes. Regular exercise and reducing sitting time can help manage weight and improve overall cardiovascular health. 

How to avoid the dangers of sitting too much: 

Understand the preventive measures and lifestyle changes suggested by Dr. Singh.

Although it is completely impossible to avoid the risk of heart disease, lifestyle modifications can go a long way in reducing risk factors. Here are some ways to prevent sitting for long periods of time. 

Move regularly: It’s important to stop sitting for long periods of time and engage in short periods of physical activity throughout the day. 

Work while standing: Consider using a standing desk or adjustable workstation that allows you to alternate between sitting and standing positions. Standing strengthens your muscles, improves your posture, and increases blood circulation. 

Plan active breaks: Instead of sitting during your breaks or lunch, do some physical activity, such as walking, climbing stairs, or doing some simple exercise. 

Prioritize exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, each week. Additionally, incorporate strength training to improve your overall cardiovascular health. 

Regular Tests: Schedule regular tests with your health care professional to monitor your heart health and discuss any concerns. They can provide personalized guidance on managing heart disease risk factors and recommend appropriate interventions.

Reference 

Author: MedBlog18 Blog Team

Views: 66