Whether at school, in the car, at the office or at home relaxing, it’s no secret that Americans spend a lot of time sitting. In fact, we sit an average of 9.3 hours a day—more time than we spend sleeping.
Scientists believe that people who sit more than six hours a day are at greater risk of developing serious health issues. Researchers continue to find evidence that prolonged sitting increases the risk of developing several serious illnesses and chronic diseases. Not only has sitting been linked to a variety of cancers, heart disease, osteoporosis and depression, but it also leads to obesity—a condition that causes numerous health problems on its own.
According to William Beutler, MD, FACS, medical director of the PinnacleHealth Spine Institute, sitting also affects people’s spines, putting 40 percent more pressure on the spine than standing. Poor posture like slumping or slouching causes even more damage. When blood is not circulating and feeding muscles, it results in the weakening of the bones of the spine, an increased risk of osteoporosis, and other problems such as disc degeneration and pinched nerves.
Sedentary lifestyles are impacting more and more people. The American Cancer Society studied 123,000 Americans over the course of 14 years and found that women who sat at least six hours per day were 40 percent more likely to die during that period than those who sat less than three hours per day. Men were 20 percent more likely.
Improve Overall Health
Too much sitting creates an increased risk of developing cardiovascular disease. It affects a person’s lipid profile, blood sugar levels and blood pressure. Sitting can also make people more prone to weight gain, which adds additional risk for other health conditions, like heart disease and cancer.
Fortunately, there are ways to protect the body from some of the primary consequences associated with sitting too long. Tips to get people moving to combat the effects of prolonged sitting include:
- Take a few 15-minute breaks during the day to walk the halls or stairs.
- Walk briskly for 30 minutes during a lunch break.
- If possible, avoid being seated for more than two hours.
A Healthy Spine
“Roughly eight out of 10 people suffer from some sort of back pain,” says Beutler. “Prolonged sitting can be bad for your bones and spine if you don’t take proper precautions.”
In order to protect one’s back, he recommends:
- Get the angles right. Adjust the height of a desk chair to ensure a right angle at the knees. People should sit up straight with a right angle at the waist/back and arms extended with right angles at the elbows. The lower back can be supported with a small pillow or pad.
- Look straight ahead. The top of a person’s computer screen should be level with the eyes. Computer users should only look down about 10 degrees to view the screen. If it’s lower, the user moves his or her head downward, which can lead to back and neck pain.
- Stand up and stretch. Some companies offer specially designed desks that allow workers to stand. Some employers do not offer this option, so computer users can prop computers up on a stack of books, a printer or even a cubicle divider. The goal is to spend time upright and on one’s feet.
- Make a move. Workers should change positions frequently. That can mean walking to a coworker’s desk instead of calling or emailing. Drinking water throughout the day can get workers on their feet for periodic restroom breaks. Taking the stairs instead of the elevator should become a standing habit.
Even if a person exercises before or after work, it doesn’t prevent the negative effects of sitting all day. According to Dr. Beutler, everyone should make the time during the day to get moving and ensure his or her workstation is set up for good posture and safe computer use. While sitting at the office may be inevitable, making it a priority to get moving and taking the stress off the spine can prevent serious health problems over the long term.
For more information on maintaining a healthy lifestyle, visit www.pinnaclehealth.org.
Author: Christina J. Persson
