Are you sat down reading this? The chances are likely you probably
are. However, you may not be sat comfortably for long. According to
research, those who are sat down for extended periods of the day are
putting themselves at serious risk of a whole host of health problems.
This risk is something that applies to nearly all of us with the
average Brit spending 8.9 hours per day sat down; either at home in
front of the television, at work, or in their car. Factor in around
seven hours of sleep per day and this equates to just a third of our
time spent on our feet.
Those spending large amounts of time on
their backside are probably more at risk of obesity than others who are
active as very little energy will be expended to burn off calories, but
the sedentary amongst us are also putting themselves in danger of
developing a multitude of other problems.
For example, sat down for many hours each day may actually cause
problems such as diabetes, heart disease, colon cancer, deep vein
thrombosis, brittles bones, depression, dementia and muscular and back
problems.
The dangers are serious enough for health experts to brand sitting
down for too long as ‘the new smoking’, a time bomb just waiting to
explode. In fact, it is so worrying that The World Health Organisation
have highlighted physical inactivity as the fourth biggest killer on the
planet, even ahead of obesity. Back, neck and muscular conditions
linked to a lack of activity are said to cost the UK economy over a
staggering £1billion each year from sick days, and is predicted to rise.
This has led to the creation of a new campaign called Get Britain
Standing, aiming to get Brits off their chairs, back on their feet
moving about, and reduce the number of ailments that are associated from
spending too much time sitting down.
Gavin Bradley, director of Get Britain Standing, says: “It’s like
smoking during the 1970s and passive smoking during the 90s. We all know
a sedentary lifestyle is bad for us, we just don’t realise how bad it
is. Spending less time sitting down really can add years to your life.
That is the most important message. Unfortunately, it also seems to be
the hardest one for people to believe.”
The World Health Organisation say a healthy adult should be at least
in engaging in 150 minutes of moderate exercise each week, or 30 minutes
on at least five days of the week. This will suffice to receive
benefits of regular exercise, but will still not be enough to prevent
you from the risks of a sedentary lifestyle if you spend the rest of the
time being sat down.
Dr John Buckley, an expert in exercise science at Chester University,
says: “A person may have got more than 30 minutes’ exercise by cycling
to work and home again, but if they have been sitting still all day they
will lose some of those benefits. It is like exercising but then eating
an unhealthy diet or exercising and being a smoker. Physical inactivity
is equally as important as those other well-known issues like diet and
smoking.”
The body’s metabolism is slowed down when we are sat for extended
periods and this hampers how enzyme lipoprotein lipase breaks down the
body’s fat reserves. In addition, blood glucose levels and blood
pressure both increase.
Activity such as even just standing and moving around throughout the
day should be enough to reverse this increase. It is believed that 30
minutes of light activity in two or three-minute bursts may be just as
beneficial to us a half-hour block of exercise.
Unfortunately, failure to keep active will cause blood sugar levels
and blood pressure to raise and cause damage to the inside of the
arteries. This in turn increases the chance of developing conditions
such as diabetes, heart disease and stroke.
Dr Buckley says encouraging people to be active and spend less time
sat down is the biggest thing that could be done to reduce the risk of
such diseases.
“The human race didn’t evolve to spend so much time sitting down,” he
says. “Up until relatively recently we spent much of our time moving
around.”
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