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Spending more than 3 hours sitting a day can harm your health

Spending more than 3 hours sitting a day can harm your health
Although we may not believe it, sitting for a long time can have negative consequences for our body, so taking active breaks is essential to avoid certain health problems.
Research has linked prolonged sitting to a number of health problems. These include obesity and a cluster of diseases (increased blood pressure, high blood glucose levels, excess body fat around the waist, and unhealthy cholesterol levels) that constitute metabolic syndrome. Spending too much time sitting in general and sitting for long periods also appear to increase the risk of death from cardiovascular disease and cancer.

Conditions that we can have from sitting for a long time:

1.- Deviation of the spine

Sitting for a long time while adopting poor posture it affects our spine. If we are not sitting correctly, it is common for the well-known scoliosis to appear. or spinal deviation.

At the cervical level our body suffers from the base of the head. This is because, for example, when we use the computer, it is not at eye level but much lower. Which forces us to tilt our head and put too much effort into the cervical spine.

2.- Poor circulation in the legs

Another complication that comes from sitting for a long time is circulatory problems. Keeping your legs in one position makes it difficult for blood to circulate. In severe cases the veins can become blocked, which is known as venous thrombosis.

Poor circulation in the legs promotes the appearance of varicose veins. Likewise, it causes fluid retention in the legs and ankles. That is why it is important to keep the lower extremities moving and change their position frequently.

3.- Obesity

Lack of physical activity promotes weight gain. when you have a life sedentary, the amount of calories you eat is always greater than what you burn. This causes the appearance of body fat.

Obesity leads to other serious problems such as cardiovascular diseases. These are the main cause of death worldwide, according to the World Health Organization (WHO). The figures indicate that in 2021 there were about 17.9 million of fatalities.

4.- Heart diseases

You will be twice as likely to suffer from cardiovascular diseases because the heart is overloaded, which means having a high risk of heart attack, high cholesterol and high blood pressure.

5.- Muscle rigidity

When you sit for a long time and this bad habit is repeated daily, it is possible that the muscles atrophy. This is due to a lack of movement in muscles and joints.

That's why it's important to keep moving during your workday. The muscles that frequently become stiffer when we sit for a long time are those of the neck, shoulders and back.

6.- It affects psychologically

If you dedicate yourself monothematically to an activity and what you do is not pleasant, a stress factor will be generated that could lead the person to feel like a slave to a chair because they have to stay in it every day. Over time, depressive symptoms may develop.

Overall, research seems to indicate that sitting less and moving more contribute to better health. You can start by simply standing instead of sitting when you have the chance or finding ways to walk while you work.

You can put these habits into practice

  • If you work most of the time sitting, always take active breaks. You can do it every half hour or every hour.
  • After eating, don't sit down, walk.
  • Stretch your muscles and joints regularly.
  • Exercise at least four times a week.
  • Try not to use a car or any transportation to travel short distances, it is best to walk.
  • Adopt a position correct when sitting.
  • If you will be sitting for long periods in front of the computer, make sure it is always at your eye level.

Many diseases and discomforts can be prevented, and that includes those caused by sitting for a long time. Although it is not necessary that you leave some activities aside drastically, the important thing is that you alternate them with movement.

"Because prevention is better than cure"
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