8 Things That Happen When You Sit Down For 8 Hours Every Day
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While growing up we have often heard from our elders to keep our backs straight. So, ever wondered what sitting down for hours can do to our bodies? With evolution and technological advancements, physical activity has ceased to exist. At the core of the problem is that modern societies encourage work environments that include sitting for hours in one place. While sitting down for the most of your day may not seem like a big deal, it can actually lead to dangerous problems and complications. This article will provide you with a bird’s-eye view of 8 health problems related to sitting for a tad too many hours!
1. Spinal Strain
After a long day of sitting at work, do you feel that your back is stiff and that you are in some sort of pain? The answer is likely a yes.
It has been proven that spending most of your day in a seated position can leave your spine stiff and in pain. While sitting may seem relaxing, it actually puts pressure and stress on the muscles and discs in your back and neck (1). This position, in turn, results in the weakening of one’s abdominal muscles (which help the spine to remain upright) and also in the tightness of one’s hip flexors. This position reduces blood flow to our buttock muscles, which is an important supporter of the spine.
Our spine is meant to be ‘S-shaped.’ However, long hours of sitting can change the spine to a ‘C-shape,’ which not only leads to extreme pain in different parts of the upper body, but also changes the body’s shape and form.
2. The Cardiovascular System
A 2011 study shows that greater sedentary time is associated with a higher risk of fatal and non-fatal cardiovascular disease, as compared with the lowest levels of sedentary time (2). These days, many people are suffering from coronary heart disease or chronic hypertension. Long hours of sitting every day weakens the muscles, deteriorates blood circulation, and lowers the tone of blood vessel walls. The main reason for this is attributed to a lack of physical activity and it’s also one of the principal reasons for the early onset of atherosclerosis.
3. Varicose Veins
People who spend most of their time sitting in one place suffer from a bad blood circulation in the lower limbs. This means that the veins take more effort to pump blood from the lower legs back to the heart (3). While both genders can develop it, women in particular are more susceptible to acquiring this condition.
Additionally, poor blood circulation can also create clots, which may travel with the blood to vital organs and create blockages that may become dangerous or even fatal.
4. Obesity
Often, it is heard that most people who live a sedentary lifestyle are highly prone to obesity. Sitting for prolonged periods of time reduces the metabolic rate and the body burns fewer calories and starts storing excess fats. Research has shown that as soon as a person sits for long hours every day, the body reduces its metabolic rate by almost 90%, insulin levels fall, and the blood pressure increases (4).
5. Digestive System
A sedentary lifestyle has been labelled as one of the major causes of malfunction of the digestive system (5). A good digestive process requires physical activity or exercise to trigger chemicals that aid digestion. However, a lack of exercise coupled with the long hours of sitting or being immobile, slows down one’s metabolism, making digestion a cumbersome process. Most often sedentary lifestyles lead to digestive problems such as constipation, heartburn, and bloating.
6. Aging
As a cell ages, its telomeres (read: caps at the end of a chromosome) naturally shorten and fray. An inactive lifestyle has been proven to cause a faster shortening of the telomeres, thereby contributing to early ageing (6).
7. Mental Distress and Anxiety
Leading a sedentary lifestyle is known to have a negative effect on mental health. The absence of physical activity releases less endorphins as well as serotonin, which leads to the development of sluggishness, depression, and anxiety, as well as irritable moods and unpleasant behaviour. Regular exercise is important to aid in the release of these chemicals (7).
8. Insomnia
Excessive sitting and lack of movement can disturb the circadian rhythm and influence the quality of your sleep. Sitting all day stores energy in your body and your body does not feel the need to sleep and take rest at night.
So, What Can You Do?
It is beneficial to try and move as much as possible while you are at work. Some things that you can do on your own include:
- Walking to work.
- Avoiding sitting in public transport.
- Taking a walk during lunch break.
- Use the stairs instead of the elevator.
- Taking short breaks to do some simple body stretches.
It is surprising to see that the harmless act of sitting is actually a disease. The longer you remain seated, the more likely you are to be prone to an isolated episode of back or neck pain. Regular long bouts of sitting leads to more wear and tear of the body than one can imagine. So, use the tips given in this article to protect your health – the ultimate wealth!
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