The Dangerous sides of sitting: The New Smoking
Dr. Priya Chandak
September 20 , 2024. 4 minute Read
Do you need help with your desk job with maximum screen time? If yes, you are not alone.
Living a sedentary lifestyle can potentially trap you in a rut with hardly any active lifestyle. Maybe this is why, they said:
“Sitting is the new smoking, let’s live a better life”
Most of us live a sedentary lifestyle, where we are either working, engaged in gaming activities ,or watching TV.
“It seems comfortable,”Right!
But,will this make you comfortable for life?
Never!
Leading a sedentary lifestyle often has a poor impact on our Body posture,body fat distribution and overall appearance.
We prefer a sedentary lifestyle,whether we are in front of our desktop in the office or we are engaged in any gaming or relaxing activities. The differences between these types of sedentary behaviour are not well understood. However it is important to understand how much sitting is too much.
What is good for one may not be as beneficial for all, though.
For example, in adults with low levels of frailty, sedentary time is not predictive of mortality, regardless of physical activity level . Sitting more if you are already frail likely just increases frailty and mortality risk, which is not surprising.
The human body is designed for movement, not for sitting still. Therefore, engaging in activities that go against this natural tendency will inevitably affect us.
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So, now the question is “how is the sedentary lifestyle affecting us, and how can we fight back?”
At The One Liner, we believe in uncovering the answers together . Let’s explore the impact of our choices and find solutions that drive positive changes.
Has the concept of sitting become synonymous with comfort?
We are surrounded by advertisements for lazy chairs, clapping devices that allow you to turn lights on and off without moving much, have remote systems to control almost all appliances and cars that allow you to operate them from your couch. And Amazon’s newest innovation, Alexa, which allows you to find out all the latest news, information, and stream music in your home without lifting a finger.
In fact, today when you walk into most rooms or offices, you will notice they are designed around comfort; and comfort has become synonymous with sitting.
We spend the majority of our time sitting and the health consequences associated with prolonged sitting and inactivity are becoming increasingly pronounced in our society.
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Sitting is the New Smoking
A phrase coined by James Levine, a professor of medicine at the Mayo Clinic, who told the LA Times, “Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.”
What are the health risks linked to prolonged sitting?
A new global analysis, published by The Lancet, found that 12.5 million children (7.3 million boys and 5.2 million girls) in the country, aged between five and 19, were grossly overweight in 2022, up from 0.4 million in 1990.
The new study reveals that 44 million women and 26 million men aged above 20 in India were found to be obese, this figure being 2.4 million women and 1.1 million men in 1990.
This figure is not going down anytime soon. Thus, it is quite evident how sedentary behaviour can be a leading cause to the following problems:
1. Cardiovascular problems
Recent observational epidemiological studies strongly suggest that daily sitting time or low nonexercise activity levels may have a significant direct relationship with cardiovascular medical concerns.Extended periods of sitting have been linked to cardiovascular health problems.Sitting for prolonged time, slows the blood circulation, leading to poor vascular activities and cardiovascular problems.
Researchers have shown that sitting for extended periods can lead to stroke and heart attack.
2. Obesity and Metabolic Disorders
It is not uncommon for people to spend one-half of their waking day sitting, with relatively idle muscles. The other half of the day includes the often large volume of nonexercise physical activity. Prolonged sitting is associated with weight gain and accumulation of body fats particularly around the abdomen area.This increase in body fat is associated with metabolic syndrome – a cluster of conditions including high blood pressure,high cholesterol levels, all of which increases the risk of type 2 Diabetes mellitus.
We all are aware of the consequences of Diabetes mellitus,and nearly every household has at least one person suffering from this condition . Sitting for prolonged periods is one of the most significant contributing factors.
3. May Lead To Cancer
In recent years, research has shown that prolonged television viewing, occupational sitting time, and total sitting time are all associated with increased risks of colorectal cancer in adults , which is the most common type after breast/prostate and lung cancers.
4. Musculoskeletal problems:
The high prevalence of musculoskeletal symptoms found and the associated factors indicate the need to propose specific actions and care for this population, such as immediate treatment of symptoms and changes in the organisation and work environment, to achieve balance and harmony in the demands of prolonged sitting work and avoid its impact effect of this condition on public health.
Sitting for extended periods can lead to poor posture and back pain. Prolonged sitting can cause the misalignment of spine and muscle strain,leading to disruption in posture. Sitting for long hours can lead to poor posture and misalignment of the spine, resulting in back and neck pain. Over time, it weakens core muscles, contributing to more significant musculoskeletal issues..
5. Mental Health Problems
Prolonged sitting can also affect an individual’s mental health. Research has linked prolonged sitting with anxiety, depression, and mood disorders.
How to address and combat the dangerous effects of prolonged sitting?
You may want to stand up for this part! Sitting can wreak havoc on your health, leading to diseases like obesity, diabetes, cancer, and even depression. The typical office worker suffers from more musculoskeletal injuries than those in physically demanding jobs. In fact, sitting is now considered an occupational risk.
However, we can mitigate from these growing concern via these effective strategies to prevent the harmful effects of prolonged sitting:
1. Adapt proper sitting posture
Good posture involves continuously adjusting your trunk and pelvis between a forward, straight, and relaxed seated position. This can reduce strain on your spine and help avoid discomfort
Sitting postures may be differentiated according to cultures, geographic regions, religious or traditional activities. Accordingly, devices built for the support of sitting postures differ in the same ways .
Permanently trunk and pelvic positions actively change between a front, straight seat position stabilised by power of the spine extensors (“readiness position”), a middle, relaxed position, stabilised by the ligament apparatus of the spine (“resting position”), and a rear position, stabilised by a weight shift to the sacral bone of the spine (“weight-shift position”).
Thus,Fighting back against improper sitting involves making adjustments to your environment and habits to promote better posture and overall health.
2. Meditation,and mindfulness
Pay attention to your posture and make small adjustments throughout the day. Use ergonomic reminders or apps to help maintain good posture. Practising meditation can improve mental health and promote inner strength.
3. Exercise
Strengthen your core muscles through exercises like planks, bridges, and abdominal crunches. A strong core supports better posture and reduces strain on your back.Practice neck stretches,back and shoulder stretches to relax muscles.
By implementing these strategies,you can effectively prevent the damages resulting from prolonged sitting.
Final Thoughts
In conclusion
Does an overabundance of comfort pose a threat to us??
Yes ,it has ,and it will likely rise even more in the future.We are so deeply engaged in this pitfall that it is ultimately leading us to somewhere we don’t want to go.
The modern world has introduced comfort at the expense of our health. Prolonged sitting is contributing to various issues, including back pain, cardiovascular diseases, obesity, and mental health disorders. However, by adopting effective strategies, we can counter the dangers of excessive sitting and lead healthier, more balanced lives.
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