If you track the daily activities of office workers, you’ll be surprised to find that most of their time is spent in one position: sitting. From sunrise to sunset, they sit at work, and upon returning home, they unwind on the couch with their phones or TV. Despite widespread awareness that prolonged sitting is harmful to health, it’s often a necessary part of earning a living. However, recent research published on the BMJ website offers a new perspective: daily exercise for 20-25 minutes can offset the harm of sitting too long.
Researchers from the University of Tromsø in Norway analyzed data from nearly 12,000 participants over 50 years old, who wore activity trackers for at least 10 hours a day for two years. Factors like gender, education level, weight, height, smoking history, alcohol intake, and the presence of cardiovascular disease, cancer, and diabetes were considered. The study found that sitting for over 12 hours a day increased the risk of death by 38 percent. Conversely, engaging in moderate to vigorous physical activity for more than 22 minutes daily can reduce mortality risk by 15 to 35 percent.
The impact of sitting on three body parts
1. Knees
People who sit for prolonged periods are almost three times more likely to develop arthritis than those who exercise regularly. This is because joint cartilage, like a fine-mesh sponge, needs exercise to properly absorb and metabolize nutrients. Additionally, joint mobility depends on surrounding ligaments and tendons, which are strengthened through exercise, reducing the likelihood of joint-related injuries.
2. Lumbar and cervical spine
Prolonged sitting can significantly increase stress on the lumbar and cervical spine, leading to conditions like herniated discs and muscle fatigue.
3. Gastrointestinal system
Extended periods of sitting can impair intestinal motility, leading to constipation and digestion issues.
Professor Hao Su of Beijing Sports University emphasizes the importance of mitigating the risks of prolonged sitting. Using a lumbar pillow on the chair can maintain the spine’s natural curvature and reduce lower back harm. Relaxing tense muscles with simple exercises during breaks is also beneficial.
3 exercises to alleviate the harm of prolonged sitting
1. Toe raises
To alleviate the soreness and fatigue in the lower limbs after long periods of sitting, try toe raises. This exercise, which can be done while sitting or standing, contracts the calf muscles, promoting blood circulation and preventing varicose veins. Practice for 30 seconds to a minute each time.
2. Wall squats
After sitting for a long time, doing squats can activate joints, relax muscles, and improve balance. Stand in front of a wall, squat with your back straight, touching the wall or a soft pad. Practice for 2-4 minutes per session.
3. Lunge squats
Step forward with one foot while the other’s toes touch the ground. Alternate legs every 30 seconds.
These exercises target areas that fatigue easily from sitting, like the glutes, piriformis, and quadriceps. They can be done separately or in sequence. However, ensure a straight upper body and align your knees with your toes. The total exercise time should be at least 20 minutes.
Embracing movement in a sedentary world
In conclusion, while the demands of modern work life often confine us to our chairs, understanding the health risks associated with prolonged sitting is crucial. The research highlights a clear message: incorporating just 20-25 minutes of daily exercise can significantly mitigate these risks. The simple exercises outlined offer practical ways to incorporate movement into our daily routines, benefiting our physical health and overall well-being. By acknowledging the challenges of a sedentary lifestyle and actively seeking solutions, we can take meaningful steps toward healthier, more balanced lives. Remember, every bit of movement counts in our journey toward sustained health and vitality.
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