Many Americans spend the vast majority of their day sitting down: to eat, driving to and from work, working a desk job, watching TV, and the list goes on. When we sit, we use less energy than if we were standing or on the move. Research has linked sitting for long periods of time with many health concerns. In fact, Dr. James Levine of the Mayo Clinic says, “Sitting is more dangerous than smoking, and kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.” Moreover, a 13 study analysis measuring sitting time and activity levels, found that those who performed no physical activity a day and sat for more than eight hours a day had a risk of mortality similar to the risks found in obesity and smoking. This is why you may have heard, “Sitting is the new smoking”.
The Impact of Sitting on Your Health (according to the Mayo Clinic)
- Increased Blood Pressure
- High blood sugar
- Excess body fat around the waist
- Abnormal Cholesterol levels
- Cancer
- Diabetes
- Dementia
- Obesity
- Higher mortality rates
Sitting for a long duration of time can change our body’s metabolism of fat and sugars leading to the greater risk of cardiovascular function. In addition, we burn 30% fewer calories sitting versus standing; that deficit will add up over time which is why obesity is associated with sitting.
What can you do to decrease the impact of sitting on your health?
It may seem obvious, but added movement is the simple solution. Our bodies are designed to move, so the more movement we can add to our day, the better off we will be.
- Stand while on the phone or when listening to a podcast
- Take a break from sitting every 30 minutes: walk around, do some jumping jacks, run a lap around the house, perform 10 pushups
- Invest in a standing desk to
- Make a regular appearance at the gym: 30 minutes or more of moderate intensity exercise a day is recommended
Put plainly, regular movement improves our health. In addition to burning more calories, leading to weight loss and increased energy, physical activity also helps maintain muscle tone, increases the ability to move and drastically increases mental well-being. Research shows that no matter how long you sit throughout the day, regular interruptions from sitting to standing helps reduce the risk of developing diabetes and heart disease.
Chronic sitting can also lead to negative global and local changes in the spinal column, resulting in stress and tension on the nervous system and decreases the communication between your brain and your body. Your chiropractor can help you address these changes and help increase your overall health.
So in conclusion, if you find yourself sitting often, just stand up! AND visit Atone Chiropractic to see how we can help improve your body’s ability to handle life’s daily demands.
