Sitting for long periods will lead to poor health

Unfortunately, far too many of us, on most days, sit for protracted and unhealthy periods of time. Our sedentary lifestyle has been scientifically proven to be associated with a multiplicity of life-disrupting and life-abbreviating health issues.

Sedentary behaviour is defined as a behaviour during our waking hours that involves minimal energy expenditure (e.g. sitting, reclining and or lying).

The charity, Just Stand, based on robust clinical data, has stratified one’s risk of developing health related problems based on the length of time one spends sitting within 24-hours, into four strata; from low risk to very high risk.

• Low risk: Sitting less than 4 hours per day.
• Medium risk: Sitting for 4–8 hours per day.
• High risk: Sitting for 8–11 hours per day.
• Very high risk: Sitting more than 11 hours per day.

Sitting for extended periods can result in:

• Weight gain/ obesity.
• An elevation in blood pressure.
• Type 2 diabetes.
• Abnormally high cholesterol levels.
• The metabolic syndrome – Excess fat around the waistline and an elevated cholesterol.
• Wasting of muscles, especially the large muscles in the legs and buttocks.
• Increased chances of cardiovascular events – heart attacks and stroke.
• Blood clots – deep vein thrombosis (DVT) and pulmonary embolism (lung clots).
• Poor venous circulation in the legs and the development of varicose veins.
• Musculoskeletal pains – especially in the back, neck, shoulders, buttocks, and lower limbs.
• Thinning of the bones (osteopenia/ osteoporosis).
• Fractures.
• Compromised balance and falls, especially in our more advanced years.
• Depression and anxiety.
• Poor sleep quality.
• Poor bowel function.
• A range of cancers – breast, ovarian, uterine, lung, prostate, pancreatic, colon, liver, gallbladder, kidney, and oesophageal.
• An increased risk for developing dementia.
• Accelerated ageing and a shortened life expectancy.
• Sudden death.

There are many situations that lure us into sitting for long periods:

• Driving in a vehicle – bus or car.
• Many work/ office environments.
• Looking at TV.
• Using the computer.
• While on the phone – especially non-metered calls on WhatsApp.
• Reading.
• Aeroplane travel.

It is estimated that the average western adult sits for approximately nine hours a day.

While seated we burn much less energy when compared to walking or even standing. We are not absolutely certain why protracted sitting is so bad for one’s health, however, it is postulated with good reason that when we sit the largest muscles in our body become inactive. This results in a slowdown in our metabolism. With the slowing of our metabolism, our body loses its ability to precisely regulate our blood pressure, and our capacity to burn sugars and fats is significantly compromised. The latter results in an elevation of our blood sugar and blood fats (e.g. cholesterol), respectively.

Studies have shown that those of us who sit for eight or more hours on any given day, with little to no exercise, are likely to have poor health outcomes, including dying, similar to those who smoke or to someone who is overweight.

In order to mitigate the negative health effects from sitting it is highly recommended that:

• You try to sit for less than 30 minutes in any one go.
• You take a 2-3 minute break from sitting every 20-30 minutes. During this break you can stand, walk, stretch, do shoulder rolls, perform lunges, or even squat.
• You try to stand wherever possible while on the phone, reading emails/ reports, or looking at TV.
• Get up and stand or walk during the TV commercial breaks.
• If in office, rather than call or email a workmate, alternatively, you should walk over to their workstation.
• Once convenient, walk as opposed to drive.
• Take your breaks, lunch or otherwise, away from your desk.
• Use the stairs instead of the elevator.
• Get off the bus one stop before your destination and walk the rest of the distance.
• Park a distance from where you’re going and walk the remainder of the way.
• Brisk walking for 30 minutes five days a week helps to counter some of the ill effects from prolonged sitting.
• Swap TV time with more active pastimes.
• Workplaces that require employees to sit for most of their workday should educate and enlighten their employees on what can be done to reduce the health complications associated with uninterrupted sitting for prolonged periods.

This article should be shared with all of the following and anyone else who has a job that requires them to be primarily seated:

• Civil Servants
• Human Resources Managers
• CEOs
• Office Managers
• Data Entry Personnel
• Sales Managers
• Bank Tellers
• Receptionists
• Administrative Assistants
• Clerical Workers
• Insurance Agents
• Customer Service Representatives
• Accountants
• IT Engineers
• Lawyers
• Paralegals
• Judicial Officers
• Marketing Agents
• Call Center Workers
• Graphic Designers
• Taxi Drivers
• Bus Drivers
For the sake of our health, we all need to make a conscious effort to move more and sit less.

Author: Dr. C. Malcolm Grant – Family Physician, Family Care Clinic, Arnos Vale. Former tutor in the Faculty of Medical Sciences, University of the West Indies, Cave Hill, Barbados. For appointments: clinic@familycaresvg.com, 1(784)570-9300 (Office), 1(784)455-0376 (WhatsApp).
Disclaimer: The information provided in the above article is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you are seeking medical advice, diagnoses, or treatment. Dr. C. Malcolm Grant, Family Care Clinic or The Searchlight Newspaper or their associates, respectively, are not liable for risks or issues associated with using or acting upon the information provided above.