Sitting has become increasingly popular during the past several decades – from working in an office, spending leisure time watching movies, playing games, or socializing on social media.

Unfortunately, the habit of sitting for prolonged periods of time is associated with a higher risk of many health complications such as obesity, diabetes, high blood pressure, heart disease, and even early death.

How Sitting Affects Our Health

When we sit, various parts of our body become inactive. For instance, our leg muscles are resting, and only a few muscles are responsible for stabilizing our body.

As a result, this inactivity leads to lower metabolism, which makes it easier to gain weight and harder to lose. Additionally, studies show that people who sit for long hours have a higher chance of developing type 2 diabetes and metabolic syndrome, which are conditions that negatively influence our weight, blood sugar, and cholesterol levels.

Sitting for a long time is also associated with higher blood pressure and risk of heart disease. When we remain sedentary, our heart doesn’t have to pump as much blood, and our blood vessels become stiffer and less efficient.

This means that our heart has to work harder to supply blood to our organs. As a result, our blood pressure increases, making us more susceptible to heart disease and its complications.

Moving around throughout the day is essential to our health. When we move, our muscles contract, which helps pump blood through our body and keep our metabolism high.

Additionally, physical activity stimulates the release of dopamine, serotonin and other hormones that positively affect our mood and cognitive abilities.

How to Reduce Sitting Time

The good news is that we can take action to reduce the amount of time we spend sitting every day. Here are some tips on how to reduce sedentary behavior:.

1. Exercise Regularly

A study shows that people who exercise for 30 minutes or more each day are less likely to have health problems associated with sitting. Exercise not only burns calories but also builds muscle, which helps to increase metabolism.

Try to incorporate physical activity into your daily routine, whether that’s through running, cycling, dancing, swimming, or any other physical activity that you enjoy.

2. Take Frequent Breaks

Research suggests that taking breaks from sitting can help to lower blood sugar, blood pressure, and cholesterol levels. Try to stand up and move around for at least five minutes every hour.

You can take a walk, stretch, or do some light exercises to keep your body active. If you’re working in an office, try to take the stairs instead of the elevator, or go for a walk during your lunch break.

3. Choose an Active Lifestyle

Make movement a part of your daily life. Instead of watching TV or sitting at the computer, try doing something active like gardening, playing sports, or walking.

Participate in outdoor activities with your family and friends, or join a fitness group to stay motivated.

4. Use a Standing Desk

Using a standing desk instead of a sitting desk can help to reduce the amount of time you spend sitting each day.

Standing desks are becoming increasingly popular in offices and workplaces as they allow you to work while standing up, which can help to improve circulation and increase metabolism.

5. Reduce Screen Time

Many of us spend a lot of time sitting in front of the TV, computer, or phone. Try to limit your screen time, or set a timer to take breaks at regular intervals to get up and move around.

Conclusion

Sitting for long periods of time is harmful to our health. However, by making small changes to our daily routine, we can reduce the amount of time we spend sitting and increase our physical activity.

Exercise regularly, take frequent breaks, choose an active lifestyle, use a standing desk, and reduce screen time to improve your health, increase your energy levels, and reduce the risk of early death.