Do you sit all day long in your office chair working? If yes, here’s how you could be suffering from Sitting Disease and why should be concerned about it.
Sitting Disease is a term used to signify the low-speed metabolic syndrome resulting from an overly sedentary and monotonous lifestyle, especially at work. It is not exactly a disease but can cause several issues related to your physical and mental health. It only becomes worse because the current working scenarios demand disciplined log in and log out times for employees and business owners.
The situation is most prevalent in the service and business communities across the world. If you have a conventional 9 to 5 job, you might be spending too much time in your chair. We are not asking you to stay away from work but rather to take some time out of it to attend to your health. If you are too busy to go to your nearest gym, we have a way out for that too- and we shall discuss it subsequently.
Sitting for long hours on your desk can come with a lot of physical and mental issues, not to mention their long-term side-effects on your metabolism rates. Here’s how you may be affected by Sitting Disease:
Eating more and spending less energy
Unwanted weight gain (obesity and belly fat)
Smaller social circle
Difficulty in concentrating
Increased risks of cardiovascular diseases, heart ailments, and diabetes
Irregular levels of cholesterol, blood pressure, and blood sugar
A lesser urge for nature calls
Irregular or slower metabolism
Depression (in some cases)
Long-term damage to the spine and spinal cord
These symptoms indicate what may happen when you sit all day every day at work. Left unattended, it may well lead to other more serious health issues. It is important to start considering their mal-effects because they form a major part of your daily working schedule, and the good thing is that you can do it by making some smart changes to your daily life.
Sitting for more than four hours a day is dangerous for you.
It is so because if you sit for long hours, your muscles stiffen up and your blood circulation is slowed down. Since you are not physically active, you are also spending very few calories and all that you are eating is contributing to your fat count. The effect is multiplied over all the days that you continue the routine and you might end up with catastrophic results after a few months or years.
We can divide the risk into three parts:
1. Low risk: Sitting less than 3 hours per day.
2. Medium risk: Sitting 3 to 5 hours per day.
3. High risk: Sitting 6 to 10 hours per day.
4. Very High risk: Sitting more than 10 hours per day.
It is simple to understand that all these issues are resulting only from inactivity and a sedentary lifestyle. The cure should be just as intuitive then and here’s how you can get rid of the side-effects of sitting for long hours every day:
Experts recommend getting up from your chair frequently and stretching out at least once every 30 minutes to reduce the side effects of sitting still. Research has also concluded that 20 minutes of exercising can negate the effects of two hours of sitting in the same position.
Stand every hour (even if it is for a few minutes)
Flex your muscles
Set up alarms to stand up every hour
Get yourself some water every hour
Walk around the office (if you can take out some time)
Hold walking meetings
Take fitness challenges
Use your break or lunchtime to walk around
Eat healthy and nutritious foods
Park your vehicle at some distance
You would also benefit immensely from consulting a fitness expert to know if you are exercising enough every day and what subtle changes you can make to your hectic life. It may seem difficult to follow a new routine at first but you can go through it with some patience.
If you think you are too busy to go to the nearest gym and work out there every day, we would like to ask you to kindly reconsider its consequences on your health. You can go for no-equipment workouts and consult a fitness expert virtually from your smartphone or PC to achieve better results over time.
This process can be availed on-demand via video conferencing from one’s preferred trainers worldwide to get personalized attention while working out every day. It is cost-effective and works in your time-zone so can be availed anytime and anywhere.
It’s time to stand up and get moving!
You don’t need to be a fitness guru to live a healthy lifestyle. You can get over a sedentary lifestyle by doing even the simplest of activities like walking around for some time every day and taking the stairs instead of an elevator. It may not be easy, since our society has a culture that values getting work done in chairs, but just reducing your sitting time by as little as 20 minutes a day may offer better health benefits over a period of time.
If you are short on time, you can start working out or meditating at your place under a professional’s guidance, and going virtual should be the best way to do it for time and cost advantages. The world is switching to this new mode of staying in better shape and you might want to give it a try today!
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