Sitting can also lead to overall deconditioning, early muscle fatigue, weakened core stabilizers, and tightening of the hip flexors, resulting in increased stress on your low back and reduced spine flexibility.
Sometimes this is referred to as gluteal amnesia, which can lead to low back pain and hip pain. He also notes that inactivity and prolonged sitting can lead to weakening of the bones osteoporosis. Holder, but it may not be enough as prolonged sitting can negate all of that exercise. Make sure you have an ideal ergonomic setup. A sit-to-stand desk is a great option to decrease your sit time. If a standing desk is not available, you can move your laptop or desktop computer to a high counter.
When sitting, consider using a lumbar roll or a rolled-up towel placed at the small of your back, between your back and the chair to improve alignment. For the more adventurous, consider a treadmill desk. Instead of sending an email to your co-worker down the hall, discuss the issue with them in person. Use a smaller water bottle that requires you to walk to the cooler to fill it more frequently throughout the day.
A pedometer to monitor your steps is also a great way to keep track of your activity, especially if you share step counts with friends or co-workers to keep each other motivated. This is why office workers may burn up to 1, fewer calories per day than agricultural workers. In fact, research shows that people with obesity sit for an average of two hours longer each day than do people with a normal weight 5. Observational data from over 1 million people shows that the more sedentary you are, the more likely you are to die early.
However, even though the majority of evidence supports this finding, one study found no link between sitting time and overall mortality 8. This study had some flaws, which likely explain why it contradicts all other research in the area.
Evidence suggests that sedentary behavior is correlated to a much greater risk of premature death. Studies have shown that walking fewer than 1, steps per day, or sitting for long periods without reducing calorie intake, can cause a major increase in insulin resistance , which is a key driver of type 2 diabetes 9 , Researchers believe that being sedentary may have a direct effect on insulin resistance.
This effect can happen in as little as one day. Long-term sedentary behavior increases your risk of health conditions like type 2 diabetes and heart disease. Inactivity is believed to play a direct role in the development of insulin resistance.
One study measured metabolic markers in 18 people following different exercise protocols. One hour of intense exercise did not make up for the negative effects of inactivity when other hours were spent sitting Additionally, a review of 47 studies found that prolonged sitting was strongly linked to negative health outcomes, regardless of exercise levels 6.
Being physically active is incredibly beneficial, but exercise alone does not completely offset the negative effects of sitting. For children and teenagers aged 5 to 18, reducing sitting time includes anything that involves moving in and around the home, classroom or community.
Get more activity ideas for young people. Adults aged 19 to 64 are advised to try to sit down less throughout the day, including at work, when travelling and at home. Get more tips on getting active and staying healthy at work. Get more tips on getting active. Page last reviewed: 22 November Next review due: 22 November Why we should sit less - Exercise Secondary navigation How much exercise? Benefits of exercise Why we should sit less Physical activity guidelines: children under 5s Physical activity guidelines: children and young people Physical activity guidelines: adults Physical activity guidelines: older adults Exercise as you get older.
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