With the advent of computers, a huge number of people have switched to sedentary work. Naturally, this is much more pleasant than spending the whole day on your feet. But, like many pleasant things, sitting still in a chair has many negative consequences.

 

What problems does a sedentary lifestyle cause?

Weight gain

The movement causes the tissues in your body to produce an enzyme called lipoprotein lipase, which controls the number of lipids in your blood and helps metabolize the fats and sugars absorbed from food. A sedentary lifestyle leads to static mechanical stretching accelerates lipid production in 3T3 ‑ L1 adipocytes by activating the MEK signaling pathway to a lack of this enzyme.

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This negatively affects the Suppression of skeletal muscle lipoprotein lipase activity during physical inactivity: a molecular reason to maintain daily low-intensity activity on the body’s ability to burn fat. And as a result, you start to get fat.

Long sitting increasesDefinition of Metabolic Syndrome: Report of the National Heart, Lung, and Blood Institute / American Heart Association Conference on Scientific Issues Related to Definitionrisk of metabolic syndrome. This is especially affectedMetabolic Responses to Reduced Daily Steps in Healthy Nonexercising Men on people who not only sit for a long time, but also do not play sports.

However, even people far from sports can Nonexercise activity thermogenesis in obesity management burn extra calories when walking, standing, or even fidgeting, but not sittingInterindividual variation in posture allocation: possible role in human obesity still. Therefore, if you can get up and walk during the working day, then do this.

Risk of early death

Health observations of about one million people have shown that people who sit a lot are more likely to die early. In fact, the risk of early death in sedentary lifestyles increases sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis,  Sitting time and all-cause mortality risk in 222 497 Australian adults by 22-49%.

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World Health Organization reports global Strategy on Diet, Physical Activity, and Health that lack of physical activity is responsible for 6% of deaths worldwide. According to the WHO, a sedentary lifestyle is the leading cause of approximately 21–25% of breast and colon cancers, 27% of diabetes, and approximately 30% of coronary heart disease.

Diabetes and heart disease

Researchers link sedentary time in adults and the association with diabetes, cardiovascular disease, and death: a systematic review and meta-analysis sedentary lifestyle with almost 30 chronic diseases. In particular, sitting for a long time increases sedentary Behaviors Increase Risk of Cardiovascular Disease Mortality in Menthe risk of developing heart disease.

Also, if you do not get up for a long time and walk less than 1,500 steps a day, the body increases the 2-wk reduction of ambulatory activity attenuates peripheral insulin sensitivity; Effects of 1 day of inactivity on insulin action in healthy men and women: interaction with energy intake insulin resistance, which is physical Inactivity Rapidly Induces Insulin Resistance and Microvascular Dysfunction in Healthy Volunteers the main cause of type 2 diabetes.

Pain in bones and muscles

If you sit in an uncomfortable chair for a long time, then you probably already know about back and neck pain. Lack of physical activity negatively affects the Key Role of the Blood Supply to Boneon the bones of the spine to national Health Statistics Reports to chronic pain that impedes movement in the future.

The end result is a vicious circle: your muscles ache because you move a little, and you move a little because your muscles ache.

Depression and anxiety

Researchers have linked long sitting to the development of depression and anxiety. According to the impact of sitting time and physical activity on the major depressive disorder in South Korean adults: a cross-sectional study according to South Korean specialists, people who sit for 8-10 hours a day are more likely to develop a serious depressive disorder compared to those who spend only 5 hours in this position.

And as they think sitting-time, physical activity, and depressive symptoms in mid-aged women,  Non-occupational sitting and mental well-being in employed adults psychologists, the chances of depression with an inactive lifestyle triple.

Also, lack of physical activity leads to cross-sectional associations between sitting at work and psychological distress: Reducing sitting time may benefit mental health to increase stress. Employees who are engaged in sedentary work for more than 6 hours a day tend to overexert themselves faster and endure unpleasant situations harder.

How to avoid problems

Obviously, you need to sit less and move more. Consider, however, a significant nuance. According to the experiment, animal intensity physical activity (standing and walking) of longer duration improves insulin action and plasma lipids more than shorter periods of moderate to vigorous exercise (cycling).

Also read: 9 Lumbar Stretches to Prevent Back Pain

In sedentary subjects, when energy expenditure is comparableconducted by the specialists of the Maastricht University Medical Center, short hourly loads at their peak do not compensate for the previous long hours of motionless sitting.

Another study Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis, has shown that sitting for a long time is harmful to what physical activity you put yourself in after.

Adapted and translated by The Cop Cart Staff

Sources: Life hacker