Article by Dr Manasa S, B.A.M.S
In a world the place expertise retains us extra related than ever, it’s alarming to understand that the easy act of sitting could also be as detrimental to our well being as smoking. As our lives more and more revolve round screens and desks, the hours spent sitting every day can quietly however considerably hurt our our bodies. Understanding these dangers is essential to counteracting the silent harm attributable to extended sitting.
Key Sick Results of Extended Sitting:
Weak Legs and Gluteus:
– Inactivity results in weak leg muscle tissue, inflicting them to fatigue shortly.
– Elevated danger of sarcopenia (muscle loss).
– On a regular basis actions like standing, strolling, and climbing stairs develop into tough.
Tight Hips and Again Ache:
– Extended sitting tightens muscle tissue, notably the hip flexors.
– Restricted mobility and elevated decrease again pressure.
– Elevated strain on lumbar backbone discs, resulting in ache and potential issues like herniated discs or sciatica.
Stiff Shoulders and Neck:
– Extended sitting causes tightness and stiffness within the neck and shoulders.
– Poor posture strains the higher physique, resulting in discomfort and circumstances like pinched nerves or shoulder impingement.
– Slouched posture restricts diaphragm motion, doubtlessly contributing to restrictive airway illness.
Slower Metabolism:
– Lowered motion causes a slower metabolism.
– The physique turns into much less environment friendly at breaking down meals and extra more likely to retailer fats.
– Extended sitting is a big danger issue for weight problems.
Adjustments to Blood Move:
– Inactivity reduces blood movement to the legs.
– Impaired vein and lymphatic system perform results in leg swelling and poor circulation.
Psychological Affect:
– Bodily inactivity slows down bodily features, resulting in cognitive modifications.
– Impacts reminiscence and readability of thought.
– Will increase the danger of melancholy and different temper issues.
Musculoskeletal Problems:
– Will increase the danger of circumstances like osteoarthritis and osteoporosis.
– Lack of motion causes joint stiffness and muscle weak spot.
– Results in muscle imbalances, elevating the danger of accidents throughout day by day actions.
Deep Vein Thrombosis (DVT):
– Sitting too lengthy impairs circulation, decreasing oxygen provide to leg blood vessels.
– Elevated fibrinogen ranges result in the next danger of blood clots within the legs (DVT).
Coronary heart Illness:
– Poor circulation from extended sitting can result in atherosclerosis (artery stiffening).
– Will increase the danger of coronary heart illness and coronary heart assaults because of restricted blood movement to the center.
Hypertension:
– Stiffened arteries from poor circulation results in elevated blood strain.
– Ends in hypertension (hypertension).
Diabetes Threat:
– Extended sitting is linked to elevated blood sugar ranges.
– Inactive muscle tissue fail to make use of blood sugar for power, resulting in diabetes and its issues.
Most cancers Threat:
– Lack of bodily exercise raises irritation ranges, rising most cancers danger.
– Altered blood sugar and hormone ranges additional elevate most cancers danger.
Counteracting the Dangerous Results of Extended Sitting
Important Stretches and Workouts to Forestall the Results of Extended Sitting
Chest and Shoulder Stretch
– The way to Carry out: Stand in entrance of a doorway along with your arms out to the edges, elbows bent at 90 levels, and forearms resting alongside the door body. Lean your physique ahead into the doorway till you are feeling a stretch within the entrance of your chest and shoulders.
– Advantages: This stretch helps counteract the ahead hunch that usually develops from extended sitting, decreasing stress within the chest and shoulders.
Neck Stretch
– The way to Carry out: Whereas seated, attain your proper arm up and place your hand on prime of your head. Gently pull your head to the fitting, bringing your ear nearer to your shoulder. Repeat on the opposite aspect.
– Advantages: This stretch alleviates stiffness and stress within the neck, a standard situation for many who spend hours at a desk.
Spinal Twist
– The way to Carry out: Whereas seated, rotate your torso to the left, putting your proper hand on the skin of your left thigh. Prolong your left arm behind you. Maintain, then change to the opposite aspect.
– Advantages: This train helps preserve spinal mobility and relieves stress within the decrease again.
Again Extension
– The way to Carry out: Stand along with your arms in your hips. Gently arch your again whereas pushing your hips ahead and squeezing your glutes.
– Advantages: This motion counters the flexed posture of sitting, serving to to forestall decrease again ache and bettering spinal alignment.
Hip Stretch
– -The way to Carry out: The first step leg again right into a lunging place whereas standing. Squeeze the glute of your again leg to push your hip ahead, feeling a stretch alongside the entrance of your hip.
– Advantages: These stretches goal the hip flexors, which regularly develop into tight and shortened from extended sitting, bettering hip mobility and decreasing pressure on the decrease again.
Hamstring Stretch
– The way to Carry out: Stand in entrance of a step and place one heel on the step along with your toes pointing up. Prolong your knee and lean ahead over your leg.
– Advantages: This stretch helps alleviate tightness within the hamstrings, which may develop into stiff from lengthy durations of inactivity.
Wrist Stretch
– The way to Carry out: Prolong one arm out in entrance with fingers pointing up. Use your reverse hand to tug your fingers again gently.
– Advantages: This stretch relieves stress within the wrists and forearms, areas that may develop into strained from extended typing or desk work.
Preventive Measures
Take Common Breaks: Get up and transfer each half-hour. Stretch or take a brief stroll to maintain your muscle tissue energetic and scale back stiffness.
Incorporate Motion: Go for strolling conferences, take the steps as a substitute of the elevator, and park farther away from entrances to extend your day by day steps.
Strengthen Muscle tissue: Have interaction in workout routines that focus on your legs, glutes, and core to counteract muscle weakening. Squats, lunges, and resistance coaching are efficient choices.
Use Ergonomic Furnishings: Put money into an ergonomic chair or use a stability ball to keep up correct posture and scale back the danger of again ache.
Keep Energetic Throughout Leisure: Use industrial breaks throughout TV time to stretch or carry out easy workout routines like marching in place or utilizing gentle hand weights.
One research discovered that males who watch greater than 23 hours of tv per week have a 64% increased danger of dying from heart problems than males who watch 11 hours of tv per week. Some consultants additionally say that people who find themselves inactive and sit for lengthy durations have 147 % increased danger of struggling a coronary heart assault or stroke.
Even 5 days mendacity in mattress can result in elevated insulin resistance within the physique. Individuals who spend extra time sitting have 112% increased danger of diabetes.
Research
– Sitting is the commonest sedentary behaviour of adults and is negatively related to well being outcomes.
– Sitting will increase danger of heart problems, diabetes and untimely loss of life.
– Extended sitting has proven to be associated to musculoskeletal well being. A optimistic affiliation was demonstrated between complete time spent sitting and depth of low again ache in blue collar staff. Hyperlink between prevalence of neck-shoulder ache and day by day sitting time too has been proven.
Ayurveda Understanding of sick results of extended sitting
Extended sitting causes irregular will increase in kapha and meda. Elevated kapha and meda – fats would trigger a wide selection of signs and issues in the long term.
Avyayama – not indulgence in any type of train or bodily actions is without doubt one of the causes for the rise of each kapha and meda. Extended sitting is without doubt one of the types of avyayama, sedentary way of life.
Asya Sukham – one of many etiological components of Prameha – diabetes additionally describes ‘sitting comfortably’. Prameha is attributable to elevated kapha and meda and in addition because of contamination of channels transporting meda – medovaha sroto dushti.
Elevated medas blocks the channels of transportation within the physique together with the blood vessels. This results in deficit diet of all tissues within the physique and subsequent destruction of tissues. Destruction of tissues results in vata improve. Most signs or sick results of extended sitting are attributable to elevated vata.
Associated Studying – ‘Extended sitting and its sick results – Ayurveda Understanding’
