How harmful is sitting for long?

We are bound to lead a sedentary lifestyle because of the kind of work we do. You could be spending 40 hours per week in a sitting position without exercising and this is likely to affect your health.

Besides gaining unnecessary weight, you are also more likely to die earlier from different lifestyle diseases such as diabetes.

According to Dr Nobert Bwana, a physiotherapist at Physique Centre in Kamwokya, sitting for long hours affects several parts of the body.

He says, “If you sit for too long, your brain could look just like that of someone with dementia. Sitting also raises your risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol, which all play a role in the condition. Moving throughout the day can lower your risk of all these health problems.”

Clotting in the legs

Sitting for too long can make blood pool in your legs which adds pressure in your veins. They can swell, twist, or bulge causing varicose veins.

One may also develop a clot that forms in your leg. The clot maybe painful and swollen but there may not be any symptoms for some people. It can be fatal if the clot breaks free and lodges in your lung. That is why it is a good idea to take breaks between long sitting sessions.

Wrecks your back

Dr Bwana says, “Sitting in one position puts alot stress on your back muscles, neck, and spine. Slouching is even worse. Find a chair of the right height and give support to your back in the proper spots. Even with a comfortable chair, try to move around for a minute or two every half hour to keep your spine in line.”

Failure to lose weight

If you have tried to lose weight but are not shading off any kilos, it could be because you are sitting for a long time.

Older adults who are not active may be more likely to get osteoporosis (weakened bones) and could slowly become unable to perform basic tasks such as taking a bath or using the toilet.

While moderate exercise will not prevent it, too much of it may ruin your bones.

It is important, therefore, to get a personal instructor to help you identify the type of exercises that would be helpful to you.

Increased cancer risk

“The longer you sit, the higher the odds of you getting colon, endometrial, or lung cancer, says Bwana. Sitting for longer hours also exposes older women to the risk of breast cancer. It is recommended that while you work, stand up and stretch every half hour or so. Touch your toes; take a stroll around the office. Stand at your desk for part of the day.” There are simple but helpful exercises that you can do without leaving your workstation.

Sit properly

Even before you exercise, make sure you sit the right way. Your chair should be at the proper height to reduce strain on your neck and back, according to Dr Quraish Golooba, a physiotherapist at Case Hospital.

“Keep the lower part of the spine flat against the back of the chair to maintain proper curvature. The chair will help keep the rest of your back and neck erect in order to decrease your chance of bending forward, which can cause spasms in the back and neck and lead to headaches,” he says. The impact of movement can be profound. For starters, you will burn more calories. This might lead to weight loss and increased energy.

Also, physical activity helps maintain muscle tone, your ability to move and your mental well-being, especially as you age.

Easy exercises to try

Shoulder stretches: Raise your shoulders upwards in a shrugging position and hold them there for a few seconds. Release them and repeat several times. Arm stretch: You can also stretch the muscles in your right arm by reaching as far to the left as you can with your right arm while supporting it with the left elbow and then hold it there. Feel the stretch for about five seconds then repeat with another arm.

Elbow to knee twists: “Sit up straight in your chair and put your hands on the sides of your head. Twist your body to the right, lifting your right leg and bringing your left elbow towards your knee.

Hold this position for a second, and go back to sitting upright. Now do the same thing with the right elbow and left knee. Do this over and over again,” says Dr Quraish Golooba, a physiotherapist at Case Hospital.

Hip relaxing: “Another perfect exercise that keeps your hands completely free is to sit straight in your chair, and keep your knees at a 90 degree angle. Now raise one foot off the floor and hold it in that position as long as you comfortably can put your foot down and raise the other foot in the same way. Repeat several times to relax your hip muscles,” he recommends.