Get Up to Avoid Bad Effects of Sitting

Technology has changed the way how countless millions of people do their work. These millions of people sit, either at their desks in the office or at home working with their keyboards, screens, and cell phones. And, technology has also changed the way how countless millions spend their leisure time. Countless millions sit on their couch or chair entertaining themselves with activities, such as watching TV, playing computer games, and listening to music.

In fact, a survey of 5,900 adults, reported that in 2018, almost 26 percent of respondents sat for more than eight hours a day. Also, another 45 percent didn’t get any moderate or vigorous exercise. And, nearly 11 percent sat more than eight hours a day – being physically inactive.

Yet, another study monitored 8,000 American adults from 2009 to 2017. Incidentally, these adults were over the age of 45. Furthermore, the study monitored physical activity of these adults between 2009 and 2013 and their deaths until 2017. Above all, the study found that when adults, in this group, did 30 minutes of low-intensity physical activity every day, their risk of early death fell by 17 percent. In addition, adults who did 30 minutes of moderate-to-vigorous exercise had their risk of early death reduced by 35 percent.

Indeed, such a sedentary lifestyle increases the risks of getting heart diseases and high blood pressure, which in turn leads to early death. When people sit too long, their large leg muscles become inactive. And, this has harmful metabolic consequences. In fact, over the last 25 years, lack of physical activity has been one of the leading causes of premature death in the United States. Furthermore, being inactive resulted in ten percent of early deaths in the United States.

So, just stand up and move around, for a minute or two. In fact, this is frequently better than constantly sitting. Also, other things you can do is to frequently walk nearby to stretch your legs and clear your head.

In addition, the United States Department of Health and Human Services publishes a guideline of physical activity for Americans. And this guideline recommends moderate aerobic activity for 150 minutes each week or vigorous aerobic activity for 75 minutes each week. Also, the National Institutes of Health’s Heart, Lung, and Blood Institute publishes a guide on physical activity. And this guide gives you examples of things you can do around the house as well as workouts that provide moderate intensity of physical activity.

Finally, aerobic activities, along with healthy diets are other ways to lose fat and live longer (see infographic).