Though experts have been ringing it in
our ears that sitting for long hours is not healthy, we never thought it
could pose any danger to our health the way scientists are now
stressing. Again, they are sounding the warning that sitting for too
long may lead to serious medical conditions like diabetes and heart
diseases.
This is important news for many who work
long hours in offices or whose job dictates that they stay put in a
chair for a long time. But then, how can those working in customer
relations department of telecommunication or aviation organisations —
whose work demands that they stay glued to their chair — avoid sitting
for at least six hours at a stretch?
Experts say people in this category may
have to look for creative ways to be active in office to reduce their
risks of developing coronary heart diseases and clogged arteries.
They say the more sedentary your life is, the shorter your lifespan will be.
Consultant cardiologist, Dr. Tope
Aribisala, says sitting for too long has negative effects on the body
because it shuts down the metabolic pathways and some major
calorie-burning functions in the body, thus increasing
one’s risks of
being obese.
He states that being obese has been
identified as a predisposing factor for diseases such as hypertension,
cardiovascular diseases, cancer, diabetes and sudden death arising from
strokes.
Aribisala says, “Though we have been
saying that sitting for long is not good, many people do not take it
seriously. It is simple, when you are sitting, many metabolic processes
in your body stop. They take a break till you start moving again.
“When you stop moving by sitting in a
position for long, fat is not burnt because bodily processes that should
take up fat do not. Gradually, you build up fat cells that may increase
your chance of strokes, diabetes, and even cancer. Anytime the body
does not burn calories, fat cells build up.”
The cardiologist, however, notes that
even jogging or exercising in the morning before going to work will not
make up for sitting for long at work in the day.
He says, “Many people think because they
exercise, they are exempted from this risk. They may be wrong, as
sitting for long compromises all the benefits of going to the gym
regularly. Even if you jog or work out every morning, if you sit for
long at work, you are still at risk of developing cardiovascular
diseases.
“Ideally, people should get up from
their desk for five to 10 minutes at least once an hour. You should pace
your work schedule such that you can take a walk or stretch it out
every day.
Studies have also backed up Aribisala’s take on sitting for long. A study published in the American Journal of Preventive Medicine by Cornell University researchers showed that less time sitting results in a longer life.
The scientists, in the study which
involved 93,000 post-menopausal women, found that those who sat for more
than 11 hours a day faced a 12 per cent increased chance of dying early
when compared with the more active group.
The study revealed that those whose job
did not involve any physical activity or exercise — the sedentary group
— had increased odds of dying due to cardiovascular disease, coronary
heart disease, and cancer by 13 per cent, 27 per cent and 21 per cent
respectively.
It appears that sitting for long poses
more health risk in men when compared to women, according to findings in
another recent research.
After studying 194,545 men between the
ages of 45 and 106, Kansas State University researchers concluded that
simply standing throughout the day reduces one’s risk of developing
cardiovascular disease, heart disease, stroke, breast cancer, and colon
cancer.
The study leader, Dr. Richard
Rosenkranz, says sitting less than four hours a day was linked to a 12
per cent reduction in risk of developing any chronic disease, as well as
a 25 per cent reduction in the risk of diabetes.
They found that sitting for long periods
turns off the production of a molecule called lipoprotein lipase, or
LPL, which helps the body to use fat for energy.
Therefore, you can no longer afford to
be a couch potato at work, whatever the nature of your job. Experts say
one must create time for breaks and stretches.
Aribisala advises that taking the stairs
at work instead of the elevators and also going for 30 minutes’ walk,
or simply standing for some minutes while working at your computer, will
kick up your metabolism.
If you’re lucky to work in an organisation which has a gym, please make use of it too. Get moving!
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