It is no secret that spending most of your time sitting each day damages your health. Health experts and research have shown just how sitting for prolonged periods of time can wreak havoc on our health. Individuals who work in offices usually have to sit for about eight hours per day.
Unfortunately, research suggests that sitting every day for over six hours can increase your heart disease risk by almost 65%. This is equivalent to losing seven years of your life.
Aside from heart disease, your cancer risk also increases. You can easily conclude that sitting for a long time can kill you. Although this is frightening news, there are two benefits from this discovery.
First, becoming aware of this information can help you avoid being too lazy to get up – that is, if you don’t want to die prematurely. Second, you can find ways to combat the negative effects of sitting and that is by simply becoming a little bit more active.
Whether you are a couch potato or you’re just lazy, there are two things that you can do to counter the dangers of sitting:
- Stand once every hour.
- Become active for at least 30 minutes every day.
You can still continue your lifestyle and stay with your current job by simply following the tips mentioned above. You only need to take short breaks once every hour; it is not even about exercising or working out. Moderate activities are suggested, such as walking or taking the stairs instead of using the elevator. Don’t forget to clean your house or do some yard work, which can help you combat the damage sitting can give you. But what exactly are these negative effects? Here’s a breakdown of what happens when you start sitting:
- Immediately After Sitting: Muscles slow down and calorie-burning reduces to one calorie every minute.
- Sitting for 24 Hours: 40% drop in glucose use of insulin, which can lead to type 2 diabetes
- Sitting for Five Days with Minimal Movement: Increased plasma triglycerides or the fatty molecules, insulin resistance, and higher cholesterol levels
- Sitting for Over Six Hours Every Day for Two Weeks: Muscles begin to atrophy, maximum oxygen use reduces, making it difficult to take the stairs
- One Year of Sitting for More than Six Hours Daily: Expect weight gain, high cholesterol, and at least one percent of bone mass reduction every year.
If you continue your sedentary lifestyle for a decade or more, you are subtracting about seven healthy years out of your life. You even increase your risk of dying due to heart disease and certain cancers, including breast and prostate.