Have you ever heard the phrase – ‘sitting is the new smoking?
That is not some philosophical or alliterative expression, but rather crude reality hitting hard!
Sitting is so commonplace, so spontaneous, right? Is that even considered a part of our life? It just happens when we need it, and we don’t even notice. Like sleeping or eating, sitting is another vital bodily action that is certainly needed, but when deficient or in excess, it might have serious consequences to follow.
Sitting is a public health problem.
Yes, it is!
Much like cholera, typhoid, dengue, or the new in the market, COVID-19.
WHO says physical inactivity is directly responsible for almost three million preventable deaths worldwide each year. This is surprising; six percent of all deaths and the fourth leading cause of death is due to non-communicable ailments!
Globally as of 2021, almost 1 out of 4 people are sitting for more than 8 hours a day, which is most prevalent in Americans. And the shocking thing is, average office workers, especially those who work from home, have been found to sit for a marathon 15 hours a day!
People who spend more time standing, walking, or doing some exercise every day are found to be less prone to life-threatening morbid diseases and early death.
Don’t you think, with that much capability to disrupt public health and wellness, the early comparison with another deadly habit- smoking, is absolutely justified?
How does sitting damage your health?
The whole body’s physiology, including the pumping action of the heart, respiration, digestion, and bowel movement, works much better when standing or walking.
Sitting too much may lead to the following:
- Wasting of hamstring and calf muscles, weakening your standing posture and regular movements
- Metabolic syndromes. Indigestion and improper utilization of dietary sugar and fat cause the deposition of fats in the body, followed by obesity.
- Poor sitting posture affects spine health, causing painful spine degeneration.
- Damage to hip joints and wasting of butt muscles. Even sitting gets troublesome and painful.
- Anxiety and depression
- High risks of developing lung, colon, and uterine cancers.
- Insulin resistance in the body is the first step toward morbid diabetes.
- Deep vein thrombosis and varicose veins in elderly patients with serious cardiac complications. This may lead to heart failure too.
Top tips and fun tricks to fight this sedentary epidemic
Running 5 kilometers every morning or hitting the gym for 2 hours might sound hot, but can you actually keep doing it for months or years? Unfortunately, for busy people like you, exercise is often neglected, which should not be the case, especially if you are already a sedentary person in your professional and personal life.
So we tried to list some of the smart tips to incorporate small chunks of effective exercise and fat-burning activities into your daily routine in a way that you don’t have to panic about scheduling.
Take the stairs
Escalators and lifts are fun and certainly unhealthy too. So the next time you get to choose, take the stairs instead. Climbing a few floors 3-4 times daily is equivalent to a small jog or a couple of sets of squats.
Park far away
Walk whenever you find the opportunity. Park somewhere in the next block and walk back to the office. Get off the bus two stops earlier, take a stroll, and feel good. Yes, that counts!
Foster a pet
Those fur babies are more naughty than cute. And even before you notice, you’ll spend hours running behind them or playing along. So foster a pet ( I read dog), take them to the park, and spend some quality time. Also, research has shown pet owners are less likely to feel depressed or stressed.
Make the boring exercise fun, and get it done with friends! Gather your gang and join a gym, swimming club, football camp, aerobics class, or just an old good dance club and burn calories while you laugh at some deadbeat jokes. Go on hikes on weekends, and plan trips for holidays. Traveling together is an even more fun way to get moving.
If you’re already suspecting symptoms, simply exercising might not help. You must take professional help soon. Visit your doctor or a physiotherapist in Mansarovar Jaipur for prompt treatment to improve joint mobility, muscle strength, and overall posture.
That’s it! Break some sweat and stay healthy.
You’re not late. Start today and enjoy living.