Sitting for a long time and then worrying about being overweight is one of the consequences of the modern age.
Today, with the advancement of technology, computer-related jobs that require long-term sitting at the computer have expanded.
This has caused concern among health experts that this habit will lead to many dangerous complications, so weigh loss will be vital.
In this article from Dr. Sanaz’s website, we have investigated the challenges of long-term leakage and one of its most important complications, which is obesity, and then we have provided practical solutions to prevent the spread of unwanted risks.
The amount of sitting that is too much for an individual’s health will vary based on various factors, including age, overall health, and activity level.
However, the American Heart Association recommends that adults have to accumulate at least 150 minutes of moderate exercise (such as quick walking or cycling) or training for 75 minutes of vigorous intensity (such as jogging or running) each week, in addition to participating in muscle-strengthening activities on at least two days a week.
None of these guidelines recommend a specific amount of daily sitting time to avoid.
However, many studies suggest prolonged sedentary behavior, such as sitting for a long time, can be connected to negative health consequences, such as a high risk of cardiovascular disease, obesity, and type 2 diabetes.
To reduce the harmful impact of prolonged sitting, it is recommended that you take breaks from sitting frequently throughout the day.
This can include standing up, stretching, walking around every 30 minutes, or using a standing desk. Additionally, having regular physical activity in your daily routine can offset the harmful effects of prolonged sitting.
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Being overweight can happen due to various factors, including genetics, lifestyle habits, and medical conditions.
In general, overweight occurs when the body takes in more energy (calories) than it uses, resulting in excess fat accumulation.
Some of the critical factors that can contribute to weight gain include the following:
Related: “Diet And Exercise Plan For Obese Men“
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It’s important to remember that being overweight is a complex issue that various factors may influence, and there is no one-size-fits-all solution to losing weight. However, maintaining a healthy diet and being physically active can help to decrease the risk of weight gain and support overall health.
Many studies have shown that sitting for a long time can lead to being overweight, and being overweight in turn leads to chronic diseases like Coronary Heart Disease, Stroke, Arthritis, Gallstones, difficulty in getting pregnant and carrying a pregnancy ( Infertility ), and type 2 diabetes( which can lead to severe complications, such as heart disease and kidney failure ).
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Therefore, avoiding long-term sitting and getting up and moving the body between sitting times is very helpful in promoting health.
By standing for 90 seconds, the cellular and molecular systems that regulate blood sugar, triglycerides, and cholesterol through insulin are activated.
Interestingly, these mechanisms start when the body’s weight is placed on the feet and when Regular and repeated movements can prevent the risk of diabetes and obesity.
At the molecular and cellular levels, our body is programmed to be active and active throughout the day. When mobility is continuously reduced, the command to shut down and prepare for death is activated in the body.
Lack of physical activity should not be a habit in daily life because, in addition to the inappropriate effects it has on the back, shoulders, arms, metabolism, and all parts of the body, the order and steps of reaching the vital fuels to the muscles and tissues turn off.
As mentioned, prolonged sitting leads to being overweight, and this leads to the level of blood sugar, blood pressure, cholesterol, and production of toxic substances increasing, and the solution to reduce these problems is elementary:
For every hour of sitting, stand up for at least ten minutes. If you sit continuously for an hour, you have been sitting for a long time. Include walking in your daily schedule.
Walking 7,000 to 10,000 steps can be the key to fitness and a happy, pain-free life.
Having a sedentary lifestyle is dangerous for your health. Decreasing your sit or lie down during the day, the better your chances of healthy living.
If you stand or move around during the day, your risk of early death is lower than sitting at a desk. If you lead a sedentary lifestyle, you are more likely to become obese, develop type 2 diabetes or heart disease, and experience depression and anxiety.
The structure of the human body is made in such a way that it should stand straight.
Your heart and the cardiovascular system work better in this state. Your bowels will also function better when you are standing. This is the reason why intestinal function has problems in sick people who are hospitalized.
When you are physically active, your overall energy and stamina levels improve, and your bones stay strong.
Related: “Complications Of Bone Marrow Transplant“
Sitting for a long time leads to the weakening and atrophy of pelvic muscles. These large muscles play an essential role in walking and maintaining your balance; if these muscles become weak, the likelihood of falling and being injured while exercising increases.
have a move in your muscles lead to your body digesting easily the fats and sugars you eat. If you sit for a long time, digestion is not done well; therefore, fats and sugars remain in your body as fat, leading to being overweight.
Even if you exercise but spend much time in a sedentary state, you are still at risk of heart problems such as metabolic syndrome. The latest research shows that you should get 60 to 75 minutes of moderately vigorous activity daily to combat the dangers of being overweight.
Just like your legs and buttocks, your hips and lower back do not support your body well when you’re sitting for long periods—sitting causes the hip flexor muscles to shorten and cause problems in the joints of this organ.
Related: “Top 10 Causes Of Joint Pain In Adults“
Sitting for long periods, especially when you are not sitting correctly and are not using an aerodynamically designed chair, can cause back problems.
Improper sitting posture damages the spine’s health, such as compression of the discs in the spine, and leads to early destruction, which is very painful.
The relationship between sitting and mental health and the relationship between sitting and physical health remains unknown. However, we know that the risk of depression and anxiety is higher in people who sit more.
This is because people who spend more time sitting should be aware of the effects of physical activity and fitness. If so, getting up and moving will help.
Some researches show that the dangers of sitting include increasing the possibility of spreading some types of cancer, such as lung and uterine cancer. The reason behind this hypothesis is still unknown.
Sitting for long periods can cause heart disease. In one study, men who watched 23 hours and more of TV a week had a 64 percent higher risk of dying from heart disease than men who watched only 11 hours a week.
Some experts say that sedentary people who sit for long hours are 147% more likely to suffer from heart attack and stroke.
Studies have shown that even five days of lying down can increase insulin resistance. This causes your blood sugar to grow to a higher-than-healthy level. Research shows that in people who sit for more time as well as overweight people, the risk of diabetes is 112% higher.
Sitting for a long time can lead to varicose or spider veins (smaller varicose veins). This is because sitting causes blood to pool in the legs.
Varicose veins are usually not dangerous. In rare cases, they lead to blood clots that can cause serious problems.
Sitting for long periods, such as in a car or airplane, can cause deep vein thrombosis (DVT). Deep vein thrombosis is a blood clot that creates in the leg veins.
DVT is a serious problem because if part of the blood clot in the leg begins to move, it can stop blood flow to other body parts, such as the lungs, and lead to a pulmonary embolism. This medical emergency can lead to severe problems and even death.
If you hunch over the computer keyboard for a long time, pain and stiffness in your neck and shoulders will develop.
Physical inactivity is responsible for more than three million unavoidable deaths (6% of all deaths worldwide) yearly. It is the fourth leading reasons of non-communicable diseases.
It also originates from 21-25% of breast cancers, 27% of diabetes cases, and about 30% of ischemic heart diseases.
Suppose you need to be more active during the day. In that case, there is still time to change your lifestyle and benefit from the health benefits of movement and activity.
Be more active during the day.
What we discussed in this article was an attempt to warn about the definite dangers of long-term sitting, the most important of which is overweight.
This habit caused by the advancement of technology, if it is accompanied by very easy but continuous methods reviewed in the article, will not only have no side effects, but will make the daily activities monotonous and will give you extra energy and motivation.
Dr. Majid Zohrabi started treating his patients in Dubai in 2022 and continues his activities in private medical centers in the UAE.