We've all heard that sitting for long periods is bad for our health, but what exactly happens to our bodies when we stay sedentary for too long?
The truth is that sitting too much can dramatically increase our risk of developing heart disease.
Despite being aware of the importance of exercise, many of us still spend much of our day sitting, whether it's at work, at home, or during our leisure time. But did you know that prolonged sitting can affect your heart in ways that you might not expect?
The Link Between Sitting and Early Death
Recent studies have found that the more time we spend sitting, the higher our risk of early death becomes. For instance, a 2017 study published in the Annals of Internal Medicine revealed that people who sat for more than 13 hours a day had a risk of death that was 200% greater than those who sat less than 11 hours a day.
The Risks of Prolonged Sitting
Another striking study involving over 800,000 people showed a sharp increase in health risks for people who sat the most. These individuals were 112% more likely to develop diabetes and 147% more likely to experience heart disease. The risks didn't stop there—people who sat longer had a 90% greater chance of dying from heart-related issues.
What Happens to Your Body When You Sit for Too Long?
What's going on inside our bodies when we spend too much time sitting? Firstly, our blood flow slows down, allowing fatty acids to build up in our blood vessels. This can lead to heart disease over time.
Moreover, sitting also reduces the production of lipoprotein lipase, an enzyme that helps process lipids in our bloodstream. With a 90% reduction in this enzyme during prolonged sitting, our bodies struggle to use fat efficiently, leading to fat storage and weight gain.
Sitting and Its Effect on Insulin Resistance and Muscle Weakness
Sitting also interferes with insulin production, which can lead to insulin resistance—a precursor to type 2 diabetes, another major risk factor for heart disease.
Long hours of sitting can weaken muscles and bones, causing stiffness, pain, and inflammation. Not to mention, sitting impacts our brain health by reducing the production of brain-derived neurotrophic factor (BDNF), a protein responsible for neuron growth.
How to Counteract the Effects of Sitting
Despite these risks, there are simple ways we can counteract the effects of sitting. If your job requires you to sit for long periods, try using a convertible desk that allows you to alternate between sitting and standing. Stand up at least once every hour, walk around, and stretch to keep blood flowing and muscles active.
Posture and Its Role in Reducing Health Risks
Posture matters too. Sitting with poor posture can exacerbate the effects of being sedentary. Consider using a stability ball or ergonomic chair that encourages good posture. It's important to stay aware of how long you're sitting during your day and find small ways to stay active.
While sitting might be inevitable in many parts of our daily lives, it's crucial to make conscious efforts to reduce prolonged periods of sitting. Our hearts and our overall health will thank us in the long run!
