Many will recognize that a large part of the day is spent sitting. On the way in the car, behind your desk at work, during breakfast-lunch-dinner, and in the evening in front of the television, reading, or still behind your computer. If you fully identify with this, it's good to add some extra movement during the day. We share in this article why this is important!
What is the risk of sitting a lot during the day?
Research shows that people who sit for more than 6 hours a day have a higher risk of health issues. Some long-term examples include kidney problems, forms of cancer, diabetes, and even an increased risk of premature death. When you sit still, your body cannot process waste properly, leading to its storage as fat around your organs. Especially if you eat (too) much while sitting, it will be a challenge for your body to process the energy surplus.
Research proves: sitting is unhealthy
Studies have shown that exercising a few times a week does not compensate for sitting a lot and for extended periods, especially in an office job. Avoiding long periods of sitting is just as important as becoming more active!
This is because the benefits of exercising do not outweigh the long periods of sitting. While sitting, your body not only breaks down muscles (especially leg muscles - the ones you work hard to train! ;-), but also the posture during prolonged sitting causes problems: it disrupts your blood and oxygen circulation, negatively affects your spine (uneven pressure on vertebral discs), and your organs do not have enough space to function properly.
The breakdown of your muscles due to prolonged sitting also means they cannot provide adequate support to your bones and joints, which can lead to back, knee, or pelvic problems.
Inactivity itself is a health hazard, and it cannot be countered by a healthy lifestyle or an hour of exercise. It is important to be aware of this if you spend a large part of the day sitting!
Sedentary work: vary between sitting, moving, and standing
Our advice? Try to vary as much as possible between sitting, moving, and standing! If you have a sedentary job, set an alarm to get up every 30 minutes and do some stretching exercises. This is good and important for the blood circulation in your body.
Between longer periods of sitting, it is good to move more: take a few minutes to walk around or plan a light workout in the middle of the day, like going for a walk. You could also consider a standing desk to spend a larger part of the day standing. And some practical tips for when you're on the go: opt for the bike more often instead of the car, try not to immediately choose a seat in public transport but stand, and take the stairs instead of the elevator. Becoming more aware of these habits can be very helpful, and you can even turn it into a fun challenge!
Good luck! :-)
