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This takes 10 seconds to counteract the bad effects of sitting – and with no chemicals or exercise involved.
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Read this if you’re sitting for more than 3 hours every day
Sitting too much and low levels of physical activity are associated with increased risk of disease.
Heart disease, cancer, and overall risk of death are higher for people who are less active.
A new study shows that physical strength can protect against the risks from sedentary behavior.
If you spend a lot of time sitting down, a little time in the gym could save you.
Researchers conducted this large human study at Glasgow University in the UK and published their results in BMC Medicine.
People who are less active are at high risk of heart disease.
“Low levels of physical activity and high levels of television viewing and computer use are strongly associated with death and heart disease.”
Recently, information has come to light suggesting that time spent sitting may not be so risky for physically active people.
“Recent data indicated that the adverse effects of sitting time on mortality was not observed in individuals with high levels of physical activity.”
These results made some scientists curious about the effects of physical fitness on the health of people who spend a long time sitting.
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Can exercise protect your health if you spend a lot of time sitting?
Grip strength is a very good marker overall strength.
Usually, if someone has a strong handshake they perform better in the gym.
These scientists accessed a database in the UK with over 300,000 people on file. The database contained records of grip strength for 60,000 people.
“390,089 participants from the UK Biobank were included in this study.”
The study included a good mix of men and women between the ages of 40 and 69 years old.
It also contained information on discretionary screen time (the amount of leisure time that people spend in front of a computer or television).
The first finding was that screen time is bad for your health.
It increases cardiovascular disease. This is not a new finding and not a surprise.
“All discretionary screen-time exposures were significantly associated with all-cause mortality, cardiovascular disease, and cancer.”
However, grip strength was also a major factor.
People with lower grip strength were more at risk from higher screen time.
“The risks of screen time with all-cause mortality and incidence of CVD and cancer were strongest amongst people with the low grip strength.”
People with greater strength were less at risk from higher screen time.
Strength seems to protect people against the risks caused by sitting for long periods.
“The association of screen time with disease risk was weakest amongst those with the highest grip strength.”
The study also found that overall fitness was protective against the risks from screen time.
“Similar trends were found for fitness and heart disease.”
Strength and general physical fitness seemed to lower the risks caused by sedentary behaviors.
“Adverse health outcomes were strongest in those with low grip strength.”
The scientists believe that exercise and strength training can be very beneficial for unfit people who spend a lot of time in front of screens.
“The greatest benefits from [exercise] may be seen in those with low levels of strength, fitness, and physical activity.”
This study reinforces the idea that everyone can benefit from smart exercise a few times a week.
Obviously, spending less time watching television and using computers is a good idea.
Walking and other leisure activities have far greater health outcomes.
Walking lowers the risk of high blood pressure, heart disease, and all causes of death.
But some people have to spend a lot of time in front of screens for work.
For those people, exercise – particularly strength training – may be critically important to maintaining health.
You should always consult a healthcare professional about diagnosing and treating serious health problems.
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“The muscles burn more calories,” Dr. Semenkovich reported.
And Dr. Semenkovich found that, for animals, this restored metabolism “delayed death and diseases – including atherosclerosis, diabetes, hypertension, and even cancer.”
And Dr. Semenkovich also discovered something extraordinary about exercise…
Restoring metabolism this way “may be a substitute for exercise.”
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https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1063-1
https://hovrpro.com/blogs/news/10-side-effects-of-sitting-all-day
https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005
https://www.nhs.uk/live-well/exercise/why-sitting-too-much-is-bad-for-us/
Did you know that sitting for long periods can actually kill you in the long term? Shocking?
No, that is what exactly what researchers say. You know, nature never made the human body to function optimally, without any activity. But a sedentary lifestyle and long hours before the screen may slowly suck your life force away.
The side effects of sitting too long are far many. We all know that too much sitting can lead to a gain in weight. The body needs physical activity for a lot of things. It helps burn fat, pumps blood supply to all the parts of the body, keeps the muscles and ligaments in working order and more than anything, physical activity leads to the production of beneficial enzymes and hormones which regulate our mood and behavior.
Sitting too long can slow down the circulation of blood. This can lead to blood clots and in the long term cause disorders like varicose veins and swollen ankles. Since the body burns less fat and circulation is slow, fatty acids can build up in the body. Arteries can get blocked up. This leads to an increase in Cholesterol levels and high blood pressure. A recent study showed that people who use more than 12 hours a week riding a car or more than 24 hours a week watching Television had a 72% higher risk of suffering heart disease than others who spent less time.
Inactivity also leads to the weakening of the muscles in the body. Especially the lower muscles of the body. This can hamper the normal health of the leg muscles and joints, resulting in sprains and muscle wear when walking or running.
A recent research report on Diabetics found that there is a direct link between Diabetes and prolonged sitting time. Due to decreased muscle mass and inactivity, the insulin sensitivity in an individual can go down. This can contribute to Diabetes even in those who have never had it in the past.
Sitting for long periods can also lead to posture problems. Prolonged slouching can affect the elasticity of muscles, especially in the shoulders and hips. The spine may lose its flexibility and can cause unnecessary sprains and blockages.
Ironically chronic pain of the shoulders, back, and hips can also be a result of too much sitting in the wrong posture. Without any activity, all the surplus energy and calories that go into the body through food is not spent up or released in the right way. Fat accumulation happens. Obesity can step in and in the long term can be a probable cause for diabetes. This can also lead to an increase in blood pressure and an imbalance in cholesterol levels.
The Brain which needs adequate energy for its functioning also gets affected by too much inactivity. The right supply of blood and oxygen can only happen with activity and motion. Brain cells can get damaged due to this.
When one looks at the mood-boosting effects of exercise and a daily regimen of activity, it is normal that the lack of it can affect mood stability. The lack of social interaction, due to long periods of sitting behind the screen which is fast becoming a normal trend these days, effects the complete physiology of an individual.
Looking at all these side effects, how can somebody who has a desk job or whose work involves a lot of sitting, take steps to free himself of its side effects?
The best approach is to include a bit of daily activity throughout the day. Use the stairs than the lift. Try to move your legs a bit even when you are sitting for long periods of time. You can take a break every 30 minutes, move around or walk a bit and start work. These days, one could use a standing desk for work which helps not to let sitting on chairs become an unhealthy habit.
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