MOVE MORE SIT LESS - SITTING TOO MUCH IS BAD FOR YOUR HEALTH.
It is a new year and I really want my friends to be healthy and live longer. I find pleasure in giving them some evidence-based medical advice on FB. It has been very rewarding to read my friend's appreciation. Here comes my first medical advice for the year 2021.
Sitting is a common body posture. When people work, socialize, study, or travel, they often do so in a seated position. Unfortunately, people sit more than ever before, such as work, socialize, study, travel, watching television or in front of the computer. Sitting or lying down uses far less energy than standing or moving. People who sit for long periods of time are more likely to be overweight or obese. Scientists say that you’re more likely to die earlier if you sit for long stretches at a time. Over half of the average person’s day is spent sitting, doing activities such as driving, working at a desk, or watching television. Excessive sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat. This behäviour may also cause weaker muscles and bones. Sitting also raises your risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol and overweight. which all play a role in your life span. The actual sitting seems to change the way your body reacts to insulin. Moving throughout the day can help even more than exercise to lower your risk of all these health problems.
Don’t throw away all that hard work at the gym by hitting the couch for the rest of the day. Keep moving! The effects of too much sitting are hard to counter with exercise. You can’t reverse the effects of sitting 7 hours at a time watching TV, surfing or chatting or reading for hours on end. If you exercise every day, that’s good, but it won’t make a huge dent in the extra weight you gain as a result of too much sitting. The seated position puts huge stress on your back muscles, neck, and spine. Just remember that no matter how comfortable you get, your back still won’t like a long sitting session.
Get up and move around for a minute or two every half hour to keep your spine in line. Stand up and stretch every half hour or so. Touch your toes. Take a stroll around the office. Stand at your desk for part of the day. If you sit for too long and blood can pool in your legs and put added pressure in your veins and cause varicose veins. Deep vein thrombosis (DVT) is a clot that forms in your leg, often because you sit still for too long. . If you are not active you may be more likely to get osteoporosis
Don't let long hours in a chair cut your life short. Here are some tips to reduce sitting time: Avoid long periods sat in front of a TV or computer and make bedrooms a TV, computer/laptop and phone-free zone stand up and move during TV advert breaks. Stand or walk around while on the phone. Use the stairs as much as possible.set "no screen time" rules to encourage other activities and agree on a family limit to screen time per day. encourage .take up active hobbies such as gardening or play with grandchildren take the stairs and walk up escalators: encourage all at home to participate in house chores such as setting the table or taking the bins out or help with cooking. Take a walk break every time you take a coffee or tea break and also walk to your colleague's desk instead of emailing or calling
Have a wonderful weekend and hope that New Year 2021 will be a better one.
