Sitting Disease & How It May Affect You
The average American spends an average of 7.7 hours of waking time in sedentary positions, such as sitting. That is 55% of the day you’re awake! Recently, a newly published review of 47 sitting disease studies found that even with regular physical activity, sitting disease is still prevalent when prolonged time in a sedentary position was experienced.
Even if you workout and exercise regularly, you can fall victim to sitting disease. The word sedentary comes from the Latin “sedere,” which means, “to sit.” Any prolonged activity that requires you to use very little energy is a form of sedentary behavior and sitting in front of a computer all day qualifies as sedentary.
Anyone who sits or remains sedentary for prolonged periods of time is a possible victim to sitting disease and the research and evidence linking sedentary behavior with poor health is increasing. A 2003 study of more than 50,000 women followed over six years found that each two-hour increase in daily TV viewing led to a 23% jump in obesity. For every two additional hours a day that women spent sitting at work, their obesity risk jumped by 5%. Sedentary behavior also increased the risk of Type 2 diabetes by 14%. Those who spend hours with little movement are at higher risk for developing blood clots, diabetes, cardiovascular disease and many other negative side affects that come from insufficient physical activity.
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3 Ways to Tell if You’re Starting to Develop Sitting Disease
- Weight Gain
- Lack of Energy and Focus
The American Heart Association calls for 150 minutes of moderate physical activity per week. That is as easy as 30 minutes of exercise five times a week. Unfortunately this doesn’t take into account the 97% of your week you spend in a low activity physical state. Assuming the average adults spends 16 hours a day awake, 30 minutes of exercise a day constitute a paltry 3% spent actively.
Easy Ways to Add Activity to Your Sedentary Life
- For every 20 minutes of sitting you do, you should stand for 8 minutes and move around for 2 minutes.
- Get at least 30 minutes of physical activity 5 times a week
- Count your steps and aim for 5,000 steps daily
- Stretch regularly between projects or tasks
- Get an adjustable desk for standing and sitting
Contact Ideal Lifestyle Advocates
If you think you may suffer from sitting disease and are experiencing some of the symptoms listed above, try some of the methods we’ve laid out for you. In some cases, these recommendations may help, but in others, you may find that your symptoms continue. At Ideal Lifestyle Advocates, Dr. Mark Niemchak, would be happy to help adjust your posture and your lifestyle. If you haven’t ever visited a chiropractor before, or if you have and you’re still in pain, give Ideal Lifestyle Advocates a call at 919-830-6472. We would be happy to schedule a free first time appointment for you.