Office workers typically spend more time sitting than doing activities that need physical movement. They work and use a computer in their career today likely finds themselves sitting at a desk on a daily basis to complete the job.
A typical office job will have a worker sitting at their desk for at least 8 hours a day, 5 days out of the week. Between work and home, some people are actually spending as many as 13 hours each day sitting. It may seem perfectly fine to get home from a long day of work and unwind with a few hours on the couch, but that only contributes to the amount of time spent sitting.
Research on the adverse effects of sedentary
Activities sitting too long in the office side effects to health. A lot of research showing the adverse effects of continuous sitting activity. A Journal of the National Cancer Institute published a review about a large effect of sitting can be fatal.
Dr. Hidde van der Ploeg, a senior research fellow at the University of Sydney’s School of Public Health in Australia said “Prolonged sitting has been shown to disrupt metabolic function resulting in increased plasma triglyceride levels, decreased levels of high-density lipoprotein cholesterol, and decreased insulin sensitivity,”. Van der Ploeg and colleagues found that sitting for 11 or more hours per day increased risk of death by 40 percent, regardless of other activity levels.
Daniela Schmid and Michael F. Leitzmann of the University of Regensburg in Germany analyzed 43 observational studies, amounting to more than 4 million people’s answers to questions about their sitting behavior and cancer incidences. The researchers examined close to 70,000 cancer cases and found that sitting is associated with a 24% increased risk of colon cancer, a 32% increased risk of endometrial cancer, and a 21% increased risk of lung cancer.
Dangers of sitting sedentary
A person who spends a significant amount of time in a sedentary position throughout the day may find that weight gain becomes an issue. As the body slows down while in a resting and seated position, the metabolism naturally slows down. Calories are burned at a far lower rate when most of the muscles are not in use.
Workers may find themselves snacking at their desk throughout the day, which often means that empty calories are being taken in, but are not burned off. For people who have a demanding career, finding the time to eat healthy meals and snacks may not be a priority, and one’s body weight and overall health can suffer as a result. Individuals who lead a predominantly sedentary lifestyle are more likely to suffer from obesity.
Being overweight or obese is a known risk factor for many common chronic diseases. The cancer risk, the authors note, comes about because obesity can promote insulin resistance and bodily inflammation, two of the many things known to increase increase the risk of cancer for people of above-average body weight. Interestingly, the authors also mention the link between obesity and vitamin D deficiency, which has been associated with an elevated risk of colon cancer.
WHAT TO DO
“Step one is to get up, You’ve got to find systematic, organized methods to getting up more often.”
There are lots of ways to do this. At home, cut down on the amount of TV you watch, or even just take your dog for a quick walk around the block during a commercial break. Research has shown that people who simply take short walking breaks of a few minutes during sedentary periods have lower rates of obesity and other risk factors for diabetes and cardiovascular disease.
In an office, you could start by getting up and walking around while on the phone, scheduling standing meetings, or intentionally putting a garbage can or printer farther away from your desk, so you need to walk a bit every so often to get there. If you do opt to try a standing desk, experts recommend taking sitting breaks to reduce the strain on your heels and knees.
You can try to do a simple exercise in your office by using a table and chairs to minimize the negative effects of sitting sedentary. Simple exercise in workplace will make your body become more fresh, keep you from stress, and make your body metabolism become better.
You can do a simple exercise in workplace at any time, in the morning, afternoon or evening. If you already feel tired and your muscles begin to stiff, you can do this simple exercise that will flex your muscles.
You can not blame a job that requires you sitting sedentary all the time. You have a negative impact on the health of sitting sedentary such as cancer, obesity, etc. But you can minimize it all by doing a simple exercise in office every day.
You can try this simple exercise to minimize a large effects of sitting sedentary. Try it!!!