Health Risks of Too Much Sitting (Even if you exercise)

Do you realise how much time you spend sitting each day? In the UK, many adults sit for about 9 hours daily. Sitting too long can quietly affect your health, including your heart and muscles. 

You need to understand how you can add small movements during the day to avoid the health risks of too much sitting. 

Desk Life Risks 

Sitting for long hours may seem harmless, but it will slowly start to destroy your body. The health risks of too much sitting can strain your heart, muscles, back, and joints.

Heart and Circulation Problems

Sitting too long can make your heart work harder and affect blood flow. People who sit more than about 10 hours a day have a much higher risk of heart problems, even if they exercise regularly.

Muscle Weakness and Poor Posture

When you sit a lot, your muscles, especially in your legs and core, can get weak. You will then not be able to maintain good posture. It will leave your body feeling stiff and uncomfortable.

Back Pain and Stiff Joints

Sitting for long periods without moving can put pressure on your spine and discs, which may cause back pain and stiffness in your joints. Stretching and standing will be the only ways to help you relieve this tension. 

Low Energy and Fatigue

Sitting too long can make you feel tired and sluggish. Your body burns fewer calories, your muscles are less active, your metabolism is low, and your energy drops. All of this combined will make it hard to focus during the day, which is one of the silent health risks of too much sitting. 

Risk of Diabetes and Weight Gain

Being sedentary for hours also increases the risk of type 2 diabetes and gaining weight. When your body sits for too long, it does not process sugar properly, which can affect your blood sugar levels. 

Micro-Movement Strategies to Stay Active

You do not need long workouts to stay healthy at a desk. It is obvious that people working in offices or students studying simply cannot avoid the health risks of too much sitting. But small movements throughout the day can keep you in a much better space. 

Stand Up and Stretch Regularly 

Take a few minutes every hour to stand up and stretch your arms, legs, and back. Stretching improves blood flow and helps reduce stiffness.

• Reach your arms above your head.
• Roll your shoulders forward and backward.
• Stretch your legs by straightening and bending them

Doing these small stretches a few times a day can make your body feel much better. 

Short Walks During the Day 

Walking for a few minutes around your office or home will get your blood moving and give your mind a quick break.

Desk Exercises You Can Do Sitting 

You can do simple exercises like leg lifts, shoulder rolls, back stretches, and seated marches. This way, you will keep your muscles engaged without leaving your workspace. 

Adding a zinc picolinate supplement can help support your energy and immune system.

Use Reminders to Move Regularly 

Set alarms or phone reminders to get up and move. It will be easier to stay active when you have several reminders to think about it.

Take the Stairs or Walk for Small Tasks 

Choosing stairs over the elevator or walking short distances instead of sitting will keep you active during your long sitting period. 

Conclusion 

Sitting for too long throughout the day will continue to affect your health. Small movements and tiny changes in your routine can keep your body and mind feeling better. 

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