KLINIKFARMA – Modern lifestyle often makes us sit for long periods of time, whether at work, at home, or while traveling. Many studies have shown that the habit of sitting too long can have a negative impact on health. This article will discuss the results of research linking sitting too long with an increased risk of premature death, the reasons behind the findings, and how to reduce this risk through lifestyle changes.
Negative Impacts of Sitting Too Long
1. Cardiovascular Disease
Sitting too long has been shown to increase the risk of cardiovascular disease. When we sit for long periods of time, blood circulation slows down, which can lead to plaque buildup in the arteries. This plaque buildup can lead to heart disease and stroke.
2. Type 2 Diabetes
Studies have shown that sitting too long can increase the risk of type 2 diabetes. Lack of physical activity can lead to decreased insulin sensitivity, which causes blood sugar levels to rise. This increases the risk of developing type 2 diabetes.
3. Obesity
Lack of physical activity while sitting can lead to weight gain and obesity. Sitting for long periods of time burns fewer calories than physical activity, which can lead to the accumulation of body fat, especially around the belly.
4. Cancer
Several studies have linked prolonged sitting to an increased risk of several types of cancer, including colon, breast, and endometrial cancer. While the exact mechanisms are not fully understood, prolonged sitting is thought to contribute to chronic inflammation, insulin resistance, and hormonal disruption, all of which can increase cancer risk.
Research Links Sitting Too Long to the Risk of Premature Death
1. Meta-Analysis Study
A meta-analysis published in the Annals of Internal Medicine examined data from 47 studies involving more than 1 million people. The results showed that people who sat for more than 8 hours a day had a higher risk of premature death compared to those who sat for less than 4 hours a day. Even with adequate physical activity, the risk remained higher for those who sat for too long.
2. Research from the American Journal of Preventive Medicine
Another study published in the American Journal of Preventive Medicine showed that sitting for too long is associated with an increased risk of death from cardiovascular disease, cancer, and type 2 diabetes. The study found that reducing sitting time and increasing physical activity can significantly lower the risk of premature death.
3. Study from the University of Sydney
Research conducted by the University of Sydney found that people who sit for 11 hours or more a day have a 40% higher risk of premature death compared to those who sit for less than 4 hours a day. The study also highlights the importance of reducing sitting time and incorporating more physical activity into your daily routine.
Why is Sitting Too Long Dangerous?
1. Decreased Metabolic Activity
When we sit, our body’s metabolic activity decreases. This means that our body burns fewer calories and fat, which can lead to weight gain and fat accumulation in the body. Decreased metabolic activity can also affect blood sugar levels and insulin sensitivity, increasing the risk of diabetes.
2. Blood Circulation Disorders
Sitting too long can cause poor circulation, especially in the legs. Lack of movement causes blood to pool in the lower body, which can lead to blood clots and conditions such as deep vein thrombosis (DVT).
3. Posture Disorders and Back Pain
Sitting in the wrong position or for long periods of time can lead to poor posture and back pain. Tension in the spine, back muscles, and neck can lead to discomfort and long-term health problems.
4. Increased Inflammation
Lack of physical activity caused by sitting for too long can lead to increased inflammation in the body. This chronic inflammation can contribute to a variety of chronic diseases, including heart disease, diabetes, and cancer.
How to Reduce the Risks of Sitting Too Long
1. Increase Physical Activity
One of the most effective ways to reduce the risk of sitting too long is to increase physical activity. Try to take a walk every 30 minutes or stretch for a few minutes. This light physical activity can help improve blood circulation and metabolic activity.
2. Using a Standing Desk
Using a standing desk can be a solution to reduce sitting time. Standing desks allow you to work while standing, which can help reduce the risks associated with sitting too long.
3. Set a Break Time
Try to take regular breaks during work. Use reminders or apps that can help you remember to stand up and move around every hour.
4. Do regular exercise
Regular exercise, such as walking, running, or cycling, can help offset the negative effects of sitting for too long. Exercise helps improve physical and mental fitness, and reduces the risk of chronic diseases.
5. Pay attention to body posture
Paying attention to your posture while sitting is also important to reduce the risk of back pain and postural disorders. Make sure your chair and desk have good support for your spine and allow for an ergonomic sitting position.
6. Using Supporting Equipment
Using equipment such as ergonomic chairs, back cushions, and stretching tools can help maintain comfort and health when sitting for long periods of time. These tools are designed to support good posture and reduce pressure on the spine and muscles.
