Why sit too much is seriously bad for your health?

Modern society has been designed to sit down.

As a result, humans spend more time than ever before.

However, recent studies show that this whole session is doing a lot more damage than anyone thought.

This article explores why sitting too much is very bad for your health.

People are sitting more than ever

The idea that sitting can be harmful seems ridiculous at first glance.

Sitting is a predetermined posture of the human body, and when people work, socialize, study or travel, they often do so in a sitting position. It is a second nature.

However, that does not mean that sitting is harmless. It's like eating, it's necessary, but incredibly harmful if you do too much.

Unfortunately, sedentary behavior, or sitting too much, is now at an all time high.

More than half of the average day is spent sitting, doing things like driving, working at a desk or watching television.

In fact, the typical office worker can spend up to a whopping 15 hours per day sitting. Agricultural workers, on the other hand, only sit about 3 hours a day (1, 2).

Bottom line: Sitting too much is incredibly damaging. Humans now remain seated longer than ever, with an average office worker sitting up to 15 hours a day.

Limits to sit The amount of calories you burn

Your daily activities without exercise, such as stopping, walking and even worrying, still burn calories.

This energy expenditure is known as thermogenesis of activity without exercise (NEAT), whose lack is an important risk factor for weight gain (3).

Sedentary behavior, such as sitting or lying down, involves very little energy expenditure. Severely limits the calories you burn through NEAT.

To put this in perspective, studies report that agricultural workers can burn up 1,000 more calories per day that people who work in desk jobs (4).

This is because agricultural workers spend most of their time walking and standing, instead of sitting in a chair.

Bottom line: Sitting or lying down consumes much less energy than standing or moving. This is the reason why office workers can burn up to 1,000 fewer calories per day than farm workers.

The longer you feel, the fatter you get

When it comes to controlling weight, the fewer calories you burn, the more likely you are to gain weight.

This is the reason why sedentary behavior is so closely related to obesity.

In fact, research shows that obese people sit for an average of 2 hours more each day than thin people (5).

Bottom line: People who remain seated for long periods of time are more likely to be overweight or obese.

Sitting is linked to early death

The observation data of more than 1 million people show that the more sedentary you are, the more likely you are to die early.

In fact, the most sedentary people had a 22-49% higher risk of premature death (6, 7).

However, although most of the evidence supports this finding, one study did not find a relationship between sitting time and general mortality (8).

This study had some flaws, which probably explain why it contradicts all other research in the area.

Bottom line: Most evidence suggests that more sedentary people have a much greater risk of dying early.

Sedentary behavior is linked to the disease

Sedentary behavior is constantly linked to more than 30 chronic diseases and conditions.

This includes a 112% increase in the risk of type 2 diabetes and a 147% increase in the risk of heart disease (6, 7).

Insulin resistance, a key driver of type 2 diabetes, has been an area of ​​special interest for those investigating sedentary behavior.

Studies have shown that walking less than 1,500 steps per day, or sitting for long periods without reducing caloric intake, can cause a significant increase in insulin resistance (9, 10).

Researchers believe that being sedentary has a direct effect on insulin resistance, and this can happen in just 1 day.

Bottom line: Long-term sedentary behavior increases the risk of health conditions such as type 2 diabetes and heart disease. It is believed that inactivity plays a direct role in the development of insulin resistance.

The exercise does not completely eliminate the risk

While regular exercise is always recommended, you can not fully compensate for all the health risks of sitting too much.

One study tested this theory by measuring metabolic markers in 18 people following different exercise protocols.

When sitting all day, one hour of intense exercise can not compensate for the negative effects of inactivity (11).

In addition, a recent review of 47 studies found that a prolonged session was strongly linked to negative health outcomes, regardless of exercise levels (6).

As expected, the negative effects were even greater for people who rarely exercised.

Bottom line: Being physically active is incredibly beneficial, but exercise alone does not fully compensate for the negative health effects of sitting.

Designing a world based on a chair was a mistake

Modern humans spend a lot of time sitting and just now begin to realize how bad it is for health.

That does not mean that you should never sit down and relax, only that you should try to minimize the time you spend sitting during the workday.

Minimizing sedentary time is as important to health as a nutritious diet and regular exercise.

Exercising for 60 minutes a day, so you can sit or lie down for the other 23 hours, will not cut it.

He can not overcome a bad diet and can not overcome a sedentary lifestyle.

Reference: https: //www.healthline.com/nutrition/why-sitting-is-bad-for-you


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