Sitting ages you faster and excessive sedentary time increases the risk of heart disease, type 2 diabetes, and early death
Most young people these days are sitting – doing desk jobs for 10-12 hours straight – to the detriment of their back, hips, waistline, and heart. Sitting for extended periods leads to obesity, muscle weakening, spinal stress, poor blood sugar regulation, and decreased blood circulation throughout the body.
According to experts, sitting can age you faster. American Heart Association says excessive sedentary time increases the risk of heart disease, type 2 diabetes, and early death. A study conducted by the UC San Diego found that older women who sat more than 11 hours a day had a 57 per cent higher risk of premature death than those who sat less than nine and a half hours a day.
How much activity is needed for adults?
According to the Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week. Regular physical activity helps keep you fit and healthy and keeps the vitals working well.
Experts shared with the Times a few easy things you can do to pull yourself out of your sedentary slump, even if you need to work from a computer all day.
Be more active
According to fitness experts, those who sit a lot should exercise more – at least an hour a day. You can choose exercises like walking—a low-impact activity that burns calories, reduces the risk of heart disease and stroke, lowers blood pressure and cholesterol, strengthens the heart and leg muscles, improves bone density, boosts mood, relieves stress, and enhances sleep.
You can either walk on a treadmill or on elevated terrain, incorporating short bursts of speed walking or jogging.
Take extra time to exercise
Make sure to take out time for your workout daily. Set a timer to move at the office, even if it means taking short walks. Park your car as far away as you can, grab water from the farthest fountain, or take the stairs instead of the elevator to sneak in more steps.
Experts also recommend investing in a desk treadmill.
Get fidgets
According to studies, fidgeting increases levels of dopamine and norepinephrine in the brain – chemicals that play a vital role in improving attention and sharpening focus. It also helps you tap your toes, flex your feet, roll your ankles, extend your legs, or do some upper-body stretches.
You must keep changing your body position every 15 -30 minutes, adjust your legs, pelvis, and spine positions, and alternate between 30 minutes of work standing and 30 minutes seated.
Practice deep breathing
Deep breathing exercises help calm your nervous system down from ‘fight-flight-or-freeze’ mode into a more relaxed ‘rest and digest’ state.” According to doctors, to get started with deep breathing, it is important to find a place where you are comfortable and take a few minutes to focus your attention on breathing slowly and deeply.
Try to breathe in from your nose on a count of 3, pause briefly, then exhale on a count of 4.
While trying to focus on your breaths, make sure to sit straight, relax your shoulders, subside the tension, and continue to practice breathing until you notice your body has moved into a more relaxed state.
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