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2020-01-20 12:22:47
Most of us already know: we should be more active!
In order to stay
in good health or simply prevent possible health complication in the future, it
is recommended to exercise at least 2h30 per week. Recently, many studies and
evidences have also shown that we should spend less time sitting down. In fact,
many risks to our health may arise from prolonged sitting and won’t be completely
counteracted by going to gym after work.
We spend on average 8h a day sitting down. This can be at work, at
home watching TV, or in the metro. In our sedentary modern lifestyle, most of
our jobs today requires us to stay at our desk for an entire day which can largely
explain the increasing number of people suffering from back pain. Unfortunately,
this is not the only potential health concern in relation to prolonged sitting.
According to the World Health Organization, physical inactivity has
been identified as the fourth leading risk factor for global mortality (6% of
deaths globally). The first 3 factors are high blood pressure, tobacco use and
high blood glucose.
Let’s take a look at some of the risks of sitting too long on our
health and how to prevent them.
OVERWEIGHT
AND OBESITY
Many studies have shown the connection between sedentary lifestyle
and being overweight and obese. When you are sitting for an excessive period,
all your metabolism will slow down. Basically, your body is on pause during
that time: digestion is not as efficient and fats and sugars are retained in
your body.
Indeed, only 1kcal per minute is burned off while sitting, instead
of 4kcal while you’re walking. Moreover, other bodily functions such as the
blood sugar and blood pressure are affected by this prolonged period of
sitting. The blood sugar regulation is slowed down.
According to a study from the
University of Cambridge “being sedentary may be twice as dangerous as being
obese.” If we could eradicate physical inactivity in the population, we would
reduce the number of deaths twice as much as if obesity was eradicated.
DIABETES
“Diabetes is a disease that occurs when your blood glucose, also
called blood sugar, is too high. Blood glucose is your main source of energy
and comes from the food you eat. Insulin, a hormone made by the pancreas, helps
glucose from food get into your cells to be used for energy. Sometimes your
body doesn’t make enough—or any—insulin or doesn’t use insulin well. Glucose
then stays in your blood and doesn’t reach your cells.”
When you are sitting down during a long period, your insulin
effectiveness can drops by 20%. A recent study has shown that within two weeks
of 6 hours a day sitting, the body’s resistance to insulin increases.
Physically you will gain weight but what you can’t see is higher blood sugar
levels, which can result in Type 2 diabetes.
BLOOD
CLOTS
Blood clotting, or coagulation, is an important process that
prevents excessive bleeding when a blood vessel is injured. Sometimes, however,
clots form on the inside of vessels without an obvious injury or do not
dissolve naturally. These situations can be dangerous and require accurate
diagnosis and appropriate treatment.
Clots can occur in veins or arteries, which are vessels that are
part of the body's circulatory system. While both types of vessels help
transport blood throughout the body, they each function differently. Veins are
low-pressure vessels that carry deoxygenated blood away from the body's organs
and back to the heart. An abnormal clot that forms in a vein may restrict the
return of blood to the heart and can result in pain and swelling