We live in an age where most of us spend our days sitting in front of a screen, be it a computer, a phone, or a television. The sad reality is that sitting has become the new smoking.

It is a sedentary lifestyle that puts us at an increased risk of developing a number of chronic diseases. In this article, we will explore some of the perils of sitting too much and what we can do to mitigate the risks.

What Happens to Our Bodies When We Sit Too Much?

When we sit, we put a lot of pressure on our spine, especially the lower part. This can lead to poor posture, lower back pain, and bad circulation.

In addition, sitting too much can contribute to weight gain because we burn fewer calories while sitting than we do when we are standing or moving. Moreover, studies have shown that sitting for long periods of time increases insulin resistance, which can lead to diabetes and other metabolic disorders.

Increased Risk of Heart Disease

Prolonged sitting can also increase the risk of heart disease. This is because when we sit for a long time, blood flows more slowly, which can lead to the buildup of fatty acids in the bloodstream.

This can cause inflammation in the arteries and an increase in blood pressure, which can increase the risk of heart disease.

Increased Risk of Cancer

Some studies have suggested that sitting for long periods of time can increase the risk of cancer, particularly colon, lung, and endometrial cancer.

The reason for this is not entirely clear, but it may be related to increased insulin resistance, inflammation, and poor circulation.

Increased Risk of Depression and Anxiety

Prolonged sitting can also have negative effects on our mental health. Studies have shown that people who sit for long periods of time have an increased risk of depression and anxiety.

This may be because sitting for too long reduces our exposure to natural light, which can disrupt our circadian rhythm and affect our mood.

What Can We Do to Mitigate the Risks?

The good news is that even small changes to our daily routine can make a big difference in reducing the negative effects of sitting. Here are some tips to help you stay active and healthy at work:.

Stand Up and Stretch

One of the simplest things you can do is to stand up and stretch periodically throughout the day. This will help to improve circulation and relieve tension in your muscles.

Set a reminder on your phone or computer to stand up and stretch every 30 minutes or so.

Take Regular Breaks

In addition to stretching, it is important to take regular breaks from sitting. Get up and take a short walk around the office or outside. This will help to get your blood flowing and give your eyes a break from the screen.

Aim for at least one break every hour.

Invest in a Standing Desk

If you have the option, consider investing in a standing desk. This will allow you to alternate between sitting and standing throughout the day, which can help to improve posture and circulation.

If a standing desk is not an option, consider using a stability ball instead of a chair. This will engage your core muscles and improve your balance.

Incorporate Exercise into Your Day

Another way to combat the negative effects of sitting is to incorporate exercise into your daily routine. This can be as simple as taking a walk during your lunch break or doing a few stretches in the morning before work.

Consider joining a gym or taking a fitness class to help you stay motivated.

Conclusion

Sitting for long periods of time can have serious negative effects on our health, including an increased risk of heart disease, cancer, and mental health issues such as depression and anxiety.

It is important to take regular breaks from sitting throughout the day, invest in a standing desk if possible, and incorporate exercise into your daily routine. By taking these small steps, you can help to mitigate the risks associated with sitting too much and lead a healthier, happier life.