Dangers of Sitting Long Time: What comes to your mind when you think of the word ‘life-threatening’? Could it be a terrible disease or an unfortunate accident? but guess what! This is the chair you’re sitting on! Inaction is dangerous and can lead to problems that can become life-threatening later. Researchers say that inactivity is killing about 5.3 million people worldwide every year. Now, that was bad news, but the good news is that you can change your sedentary life by doing very little. Simple lifestyle changes are all you need to make and with time you can live a healthy life.
Say No To Sitting
The human body is designed to move and stand up straight, which is how your heart and cardiovascular system work effectively, along with your bowel functions. Fitness trainer Sanjeev Lal says, “People who stay on the bed face many problems related to bowel movements.” Sitting for long periods of time can change your body posture which can harm your bones and joints. “Sitting for hours without any physical movement can affect your neck, shoulder, head, back and hip muscles and can lead to type 2 diabetes, poor cardiovascular system, joint pain and much more,” says Sanjeev.
Stand up and move on! (Stand and Move)
All the above information can be overwhelming and worrying but it needs to be understood that this can change. You don’t need to do much, according to the yoga instructor, all you need is 10 to 15 minutes of physical activity every day and you’re good to go.” But is that enough? Good for a beginner. Small activities like this will help improve your muscle function and prevent your body from becoming stiff and maintain a decent metabolism. Ideally, you should increase your physical activity time As you get comfortable with your regime, 30 minutes is the minimum time for which one should exercise but you can totally start with smaller goals.
Workouts You Can Do Easily
Sit to stand
Sit with a straight and straight back and all you have to do is get up. This is a very simple exercise and can be done sitting anywhere. Do this at least 10 to 15 times at a time and if you are comfortable doing more then divide it into three sets.
Flutter kicks
Lie flat on your back and bring your legs up in the air, not too high, and then lift one leg up while the other remains in the air and repeat the same for the other leg. It can help with core strength, posture and back. Start with 20 times, later you can try to do it for at least one minute for each leg
Cross reach toe touch
Another quick exercise that you can do while working or at home. Stand straight and then bend over and touch your left toe with your right hand and left foot with your right hand. Repeat this for 30 seconds on each side.
Side bend
Keeping your shoulders straight, lean first to your left and then to your right. This is an excellent exercise for the spine. Go for one minute on each side.
“It is important that you exercise regularly for at least 30 minutes. For this duration of physical activity, you can expect to burn a minimum of 300 to 400 calories in one session. Calorie burn depends on the type of exercise and its intensity. depends on.” According to the yoga master, these are minimal effort workouts for people who have almost zero physical activity in their daily lives. These can be done at home or during work breaks. For those who want to increase it, “You can start with brisk walking for at least five minutes and once you are comfortable, increase it to 15 minutes. Swimming is another activity you can incorporate. You can do swimming for 10 minutes every day. Works wonders for you. If swimming is not your thing, try doing lunges. All these activities if done for 10 to 15 minutes can give great results Huh.
Sitting disease
A term coined by the scientific community commonly used to refer to metabolic syndrome and the side effects of an excessively sedentary lifestyle. According to a Lancet report, around 5.3 million people are dying every year worldwide due to inactivity.
A sedentary lifestyle can cause:
metabolic syndrome,
high blood pressure,
high blood cholesterol,
diabetes
obesity.
Source: newstrack.com”