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Sitting excessively is a common habit for many individuals, particularly those in office jobs who sit for 8 hours a day. However, prolonged periods of sitting can significantly impact our health...Posture and body shape deterioration
Posture gradually deteriorates, one of the most noticeable adverse effects of prolonged sitting. Essentially, not everyone sits with correct posture, sitting upright, avoiding slouching, etc. This leads to improper stacking of our spinal column compared to when standing. According to Dr. Elan Goldwaser, an expert in bone health at New York-Presbyterian Lawrence Hospital, sitting with incorrect posture can lead to pain throughout our body.
'Sitting causes our necks to bend forward slightly more than normal compared to when standing, which can result in a condition called forward head posture. This strains the muscles of the neck, the connective tissue between the shoulders and the back to stabilize the neck. Over time, our backs tend to start curving forward more, affecting its normal function and making our posture worse.'While writing this article, I came across this informative video, which I found quite useful. Check it out for reference, folks.Back Pain
According to a study published in PLOS One, individuals who sit for extended periods often experience back pain. Incorrect sitting posture, similar to the one mentioned above, can overstress the spinal ligaments and discs. This is particularly true for those who slouch while sitting, causing more damage to our spine than one might imagine.
The back pain can persist and even occur when we are not sitting. Experts recommend regularly standing up to stretch or engaging in light exercises after prolonged sitting. Moreover, if feasible, a standing desk like the one shown in the image would be highly suitable for individuals suffering from sitting-related back pain.
Weakening Legs
Do you know what's more useless than Apple's $59 MagSafe wallet? It's the legs of those who sit too much. Jokes aside, the truth is, if you sit for extended periods, your legs will be underutilized, leading to muscle weakness due to lack of activity. According to Dr. Elan Goldwaser, not only our spine but also our legs will encounter numerous issues from prolonged sitting.
'The body will compensate for the weakened legs, resulting in tension in the lower back as this area gets abnormally stretched while sitting. Eventually, this leads to pain in the spine with each step and extends up to the neck.'Metabolic Disorders
When the body sits for prolonged periods without sufficient movement, it begins to show signs of metabolic disorders. This study was published in the Journal of Renal Nutrition. Alongside muscle degradation, lack of physical activity reduces mobility (naturally) and insulin resistance. This imbalance in energy within the body leads to a slew of health issues like diabetes, high blood pressure, heart disease, and strokes. Exercise routines will be the salvation for this issue.
Memory Loss
It may sound strange and unbelievable, but this has been researched and published by the University of California, LA. The results indicate that lack of movement is somewhat related to memory issues, or in other words, the more you sit, the quicker you forget.
To conduct this study, a group of individuals was surveyed about their activity levels, then asked to sit for a certain period. Researchers then took MRI scans of their brains and found that the medial temporal lobe in those who sat extensively was thinner. Alarmingly, engaging in high-intensity physical activities couldn't offset this consequence.Feeling dull and lethargic is also a consequence of excessive sitting
In this case, excessive TV watching leads to depression, as revealed by a study published in the Medicine & Science journal. Prolonged sedentary behavior, constant channel surfing, negatively impacts our mental well-being. Numerous studies indicate that up to 95% of individuals with depression engage in prolonged sedentary behavior, particularly those over 65 who are mostly constrained in their mobility.
Joint Pain
Experiencing joint pain is far from pleasant, and over time, it worsens. Typically associated with the elderly, improper lifestyle choices can also cause this in younger individuals. Long-term joint pain leads to inflammation, severely hampering mobility.Frequent Illnesses
If you find yourself falling ill frequently, perhaps it's time to reconsider your lifestyle. A study in the Frontiers in Physiology journal indicates that exercise has a very positive effect on the body's immune system. Sitting for long periods and avoiding physical activity weakens the immune system, resulting in frequent colds, illnesses, and more.
Feeling Exhausted
Ever woke up from a nap and felt more exhausted than before? It's not just your body clock, but also because fatigue doesn't necessarily stem from lack of energy replenishment, but rather insufficient energy expenditure.
Most office workers feel extremely tired by the end of the workday, despite not engaging in physically strenuous activities. To counteract this, try to move a bit more. Take a leisurely walk, bike, or walk to work if possible. You can also join physical activities provided by your company, like table tennis or foosball.
In addition to the aforementioned negative effects, conditions like high blood pressure, heart disease, stroke, and diabetes are also serious concerns that often become apparent later in life. As we step into the new year, here's to working more efficiently, prioritizing our health, and, as the purpose of this piece suggests, standing less 😁
