Sometimes we perform tasks that make us sit for a long time. Working on the computer, being in a reception or watching television, among others, are some of them. This is not good for our
Sometimes we perform tasks that make us sit for a long time. Working on the computer, being in a reception or watching television, among others, are some of them. This is not good for our body and we can get sick or feel discomfort.
If you spend many hours of the day sitting it is important that you take some precaution. So you can enjoy a healthy life and avoid long-term consequences.
What conditions can we get for being long sitting?
Lack of physical activity stimulates weight gain. When you have a lazy life, the amount of calories you consumes is always greater than what you burn. This causes the appearance of body fat.
Obesity also leads to other more serious problems such as cardiovascular disease. These are the leading cause of death worldwide, according to the World Health Organization (WHO). The figures indicate that in 2015 there were more than 17 million fatalities.
2. Deviation of the spine
Sitting for a long time while adopting a bad posture affects our spine. If we are not seated correctly it is common for the well-known scoliosis or deviation of the spine to appear.
At the cervical level our body suffers from the base of the head. For example, when we use the computer, it is not at eye level but much lower. Forcing us to bow our heads and put too much effort in the crevices.
3. Muscle stiffness
When you are sitting for a long time (and this bad habit is repeated daily) the muscles may be stunted. This is due to the lack of movement in muscles and joints.
Therefore it is important to keep moving during your workday. The muscles that become stiffer frequently when we are sitting for a long time is the neck, shoulders and back.
4. Bad circulation in the legs
Another complication that results from sitting for a long time is circulatory problems. Keeping the legs in one position causes blood to circulate with difficulty. In severe cases the veins may become blocked, which is known as venous thrombosis.
Poor circulation in the legs promotes the appearance of varicose veins. Similarly causes fluid retention in legs and ankles. That is why it is important to keep the lower limbs moving and change them frequently.
5. Constipation problems
Intestinal transit is also affected by sitting for a long time. Keeping moving makes digestion easier. That is why it is recommended that after eating you stay active, without this means stirring too much.
Having a poor digestion changes in your metabolism can occur. This causes constipation or constipation. If it is difficult for you to go to the bathroom regularly, it is best not to sit too long so that your problem does not get worse.
6. Problems in the pancreas
Just as the function of the digestive system is affected in the assimilation of food, it is also affected in the production of hormones. The main person responsible for this task is the pancreas. Pancreatic function fails, especially in the production of insulin.
The levels of this hormone increase when we have a sedentary life and a slow metabolism. In the long term this can cause diabetes. WHO estimates that, in 2014, about 422 million people suffered from this disease.
What to do to avoid these consequences?
Many diseases and discomforts can be prevented, and that includes those caused by sitting for a long time. While it is not necessary to leave some activities aside drastically, the important thing is that you alternate with movement.
Everything will depend on your daily routine. If you are a student, you work in an office, you are a taxi driver or take breaks sitting, do not forget to put these habits into practice:
- If you work most of the time sitting, always take active breaks. You can do it every half hour or every hour.
- After eating you don’t feel, walk.
- Perform stretching of muscles and joints regularly.
- Exercise at least four times a week.
- Try not to use a car or any transport to travel short distances, it is best to walk.
- Take a correct posture while sitting.
- If you will be sitting for long periods in front of the computer, make sure it is always at your sight level.
- When you drive your car for long distances, stop stretching every so often.
Following these simple recommendations you will feel better and avoid discomfort. Keep in mind that, even if you exercise, it is always necessary that you are not sitting for a long time.
At the beginning it may cost you to take these pauses, so you can help by setting an alarm on your phone. The important thing is that you become aware of your posture and the time you remain seated to avoid consequences.