Many of us feel guilty about sitting in an office chair all day and then sitting on the couch in the evening. What impact does this have on our health in the long run?
Cold, dark weather greatly reduces the desire to exercise at this time of year, but moving your body a little and frequently can work wonders for your health.
What are the health risks of sitting for long periods? How often should we move our bodies?
“Signs that indicate sitting for long periods include joint pain and stiffness, especially in the back and neck, and muscle pain and spasm, especially in the shoulders and behind the knees,” says Laura Mold, a physiotherapist at Nuffield Health Leeds Hospital in the United Kingdom, in an interview with the British newspaper The Independent. “The muscles in the front of the hips, low energy levels, fatigue, and difficulty concentrating can also be linked to inactivity.”
Sitting for long periods may also worsen symptoms of pre-existing health conditions such as arthritis, breathing problems, or circulation problems.
How does sitting for long periods affect our bones and muscles?
Physiotherapist Clara Kervin says: “Sitting can make your bones weaker, which ultimately leads to osteoporosis and increased risk of fractures. Sitting puts a lot of pressure on the spine and may lead to compression of the intervertebral discs. Spinal problems can cause severe pain, and may lead to Ultimately, it leads to inability to move.
Lack of activity can also negatively affect posture, so Kervin recommends, “Stop slouching and sit up straight with your feet flat on the floor and keep screens at eye level.”
Sitting can weaken the large muscles in the legs and buttocks, causing them to atrophy. These muscles are necessary for walking, maintaining balance, and overall body stability.
“Sitting can also tighten your hip muscles, which can cause problems with your hip joints,” Kervin says.
These problems increase with age. Failure of older people to move their bodies regularly can lead to muscle weakness or loss, making them have difficulty getting out of bed or chair.
How many times should we move our bodies during the day?
Physiotherapist Laura Stokes says: “Getting a little movement and moving it frequently is key if you live a sedentary lifestyle or find yourself glued to your desk. Standing up and moving around a little can really help reduce joint stiffness and muscle spasm.”
Here are these simple exercises that you can do during the day:
1- Ankle rotation
“While sitting, lift your feet off the ground and rotate your ankles in a circular motion in the same direction 5 times, then vice versa. Repeat this exercise 3 times,” says personal trainer Ollie Banks.
This exercise helps stimulate blood flow in the legs and feet, preventing stiffness and improving blood circulation.
2- Leg extension
“Extend one leg in front of you and bend your foot, then bring it back down. Repeat with the other leg and keep switching several times,” Banks says.
Stretching your legs can prevent annoying stiffness in your legs, especially if you’ve been sitting for a long time.
3- Quick steps
“Lift your heels off the ground so you’re standing on the balls of your feet, then quickly alternate between raising your heels up and down as if you were running in place. Do this for 10 seconds, then rest 5 seconds, and repeat 10 times,” Banks says.
This quick move helps activate your leg muscles and promote blood circulation.