Article by Dr Manasa S, B.A.M.S
In a world where technology keeps us more connected than ever, it’s alarming to realize that the simple act of sitting may be as detrimental to our health as smoking. As our lives increasingly revolve around screens and desks, the hours spent sitting each day can quietly but significantly harm our bodies. Understanding these risks is crucial to counteracting the silent damage caused by prolonged sitting.
Key Ill Effects of Prolonged Sitting:
Weak Legs and Gluteus:
– Inactivity leads to weak leg muscles, causing them to fatigue quickly.
– Increased risk of sarcopenia (muscle loss).
– Everyday activities like standing, walking, and climbing stairs become difficult.
Tight Hips and Back Pain:
– Prolonged sitting tightens muscles, particularly the hip flexors.
– Limited mobility and increased lower back strain.
– Increased pressure on lumbar spine discs, leading to pain and potential complications like herniated discs or sciatica.
Stiff Shoulders and Neck:
– Prolonged sitting causes tightness and stiffness in the neck and shoulders.
– Poor posture strains the upper body, leading to discomfort and conditions like pinched nerves or shoulder impingement.
– Slouched posture restricts diaphragm movement, potentially contributing to restrictive airway disease.
Slower Metabolism:
– Reduced movement causes a slower metabolism.
– The body becomes less efficient at breaking down food and more likely to store fat.
– Prolonged sitting is a significant risk factor for obesity.
Changes to Blood Flow:
– Inactivity reduces blood flow to the legs.
– Impaired vein and lymphatic system function leads to leg swelling and poor circulation.
Mental Impact:
– Physical inactivity slows down bodily functions, leading to cognitive changes.
– Impacts memory and clarity of thought.
– Increases the risk of depression and other mood disorders.
Musculoskeletal Disorders:
– Increases the risk of conditions like osteoarthritis and osteoporosis.
– Lack of movement causes joint stiffness and muscle weakness.
– Leads to muscle imbalances, raising the risk of injuries during daily activities.
Deep Vein Thrombosis (DVT):
– Sitting too long impairs circulation, reducing oxygen supply to leg blood vessels.
– Increased fibrinogen levels lead to a higher risk of blood clots in the legs (DVT).
Heart Disease:
– Poor circulation from prolonged sitting can lead to atherosclerosis (artery stiffening).
– Increases the risk of heart disease and heart attacks due to restricted blood flow to the heart.
Hypertension:
– Stiffened arteries from poor circulation leads to increased blood pressure.
– Results in hypertension (high blood pressure).
Diabetes Risk:
– Prolonged sitting is linked to elevated blood sugar levels.
– Inactive muscles fail to use blood sugar for energy, leading to diabetes and its complications.
Cancer Risk:
– Lack of physical activity raises inflammation levels, increasing cancer risk.
– Altered blood sugar and hormone levels further elevate cancer risk.
Counteracting the Harmful Effects of Prolonged Sitting
Essential Stretches and Exercises to Prevent the Effects of Prolonged Sitting
Chest and Shoulder Stretch
– How to Perform: Stand in front of a doorway with your arms out to the sides, elbows bent at 90 degrees, and forearms resting along the door frame. Lean your body forward into the doorway until you feel a stretch in the front of your chest and shoulders.
– Benefits: This stretch helps counteract the forward hunch that often develops from prolonged sitting, reducing tension in the chest and shoulders.
Neck Stretch
– How to Perform: While seated, reach your right arm up and place your hand on top of your head. Gently pull your head to the right, bringing your ear closer to your shoulder. Repeat on the other side.
– Benefits: This stretch alleviates stiffness and tension in the neck, a common issue for those who spend hours at a desk.
Spinal Twist
– How to Perform: While seated, rotate your torso to the left, placing your right hand on the outside of your left thigh. Extend your left arm behind you. Hold, then switch to the other side.
– Benefits: This exercise helps maintain spinal mobility and relieves tension in the lower back.
Back Extension
– How to Perform: Stand with your hands on your hips. Gently arch your back while pushing your hips forward and squeezing your glutes.
– Benefits: This movement counters the flexed posture of sitting, helping to prevent lower back pain and improving spinal alignment.
Hip Stretch
– -How to Perform: Step one leg back into a lunging position while standing. Squeeze the glute of your back leg to push your hip forward, feeling a stretch along the front of your hip.
– Benefits: These stretches target the hip flexors, which often become tight and shortened from prolonged sitting, improving hip mobility and reducing strain on the lower back.
Hamstring Stretch
– How to Perform: Stand in front of a step and place one heel on the step with your toes pointing up. Extend your knee and lean forward over your leg.
– Benefits: This stretch helps alleviate tightness in the hamstrings, which can become stiff from long periods of inactivity.
Wrist Stretch
– How to Perform: Extend one arm out in front with fingers pointing up. Use your opposite hand to pull your fingers back gently.
– Benefits: This stretch relieves tension in the wrists and forearms, areas that can become strained from prolonged typing or desk work.
Preventive Measures
Take Regular Breaks: Stand up and move every 30 minutes. Stretch or take a short walk to keep your muscles active and reduce stiffness.
Incorporate Movement: Opt for walking meetings, take the stairs instead of the elevator, and park farther away from entrances to increase your daily steps.
Strengthen Muscles: Engage in exercises that target your legs, glutes, and core to counteract muscle weakening. Squats, lunges, and resistance training are effective options.
Use Ergonomic Furniture: Invest in an ergonomic chair or use a stability ball to maintain proper posture and reduce the risk of back pain.
Stay Active During Leisure: Use commercial breaks during TV time to stretch or perform simple exercises like marching in place or using light hand weights.
One study found that men who watch more than 23 hours of television a week have a 64% higher risk of dying from cardiovascular disease than men who watch 11 hours of television a week. Some experts also say that people who are inactive and sit for long periods have 147 % higher risk of suffering a heart attack or stroke.
Even five days lying in bed can lead to increased insulin resistance in the body. People who spend more time sitting have 112% higher risk of diabetes.
– Sitting is the most common sedentary behaviour of adults and is negatively associated with health outcomes.
– Sitting increases risk of cardiovascular disease, diabetes and premature death.
– Prolonged sitting has shown to be related to musculoskeletal health. A positive association was demonstrated between total time spent sitting and intensity of low back pain in blue collar workers. Link between prevalence of neck-shoulder pain and daily sitting time too has been shown.
Ayurveda Understanding of ill effects of prolonged sitting
Prolonged sitting causes abnormal increases in kapha and meda. Increased kapha and meda – fat would cause a wide array of symptoms and complications in the long run.
Avyayama – not indulgence in any form of exercise or physical activities is one of the causes for the increase of both kapha and meda. Prolonged sitting is one of the forms of avyayama, sedentary lifestyle.
Asya Sukham – one of the etiological factors of Prameha – diabetes also describes ‘sitting comfortably’. Prameha is caused by increased kapha and meda and also due to contamination of channels transporting meda – medovaha sroto dushti.
Increased medas blocks the channels of transportation in the body including the blood vessels. This leads to deficit nutrition of all tissues in the body and subsequent destruction of tissues. Destruction of tissues leads to vata increase. Most symptoms or ill effects of prolonged sitting are caused by increased vata.
Related Reading – ‘Prolonged sitting and its ill effects – Ayurveda Understanding’
