Most of us sit a lot every day. Whether for work, watching TV, or using our computers and phones, a big portion of our time goes out to sitting. According to the Centers for Disease Control and Prevention (CDC), Americans on average sit 6.5 hours to 8 hours a day. This much sitting isn't great for our health. It can lead to many problems like heart disease, weight gain, and others that we will discuss today. 

But there's a simple fix for this - taking regular breaks. Instead of sitting for hours non-stop, getting up for a quick walk or stretch from time to time can be of great help. This blog is about why these short breaks are good for you and how you can easily make them a part of your day.

The Health Risks of Prolonged Sitting

You may have heard or seen the phrase “Sitting is the new smoking”. It may sound extreme, but it's not entirely false. The health risks associated with too much sitting are just as bad as smoking. 

The number of hours you spend time on sitting per day determines how high or low your risk is of developing health problems. 

Low Risk: Less than 4 hours of sitting daily.

Medium Risk: Sitting between 4 and 8 hours each day.

High Risk: Sitting from 8 to 11 hours daily.

Very High Risk: Sitting for over 11 hours a day.

You can also calculate your risk by clicking here. 

Here are some of the health problems that are associated with too much sitting:

Heart Problems

When you sit for a long time, your blood flow slows down, allowing fatty acids to build up in your blood vessels. This can lead to clogged arteries and heart disease. A study found that People who sit for extended periods have a 147% higher risk of experiencing cardiovascular events, such as heart attacks and strokes.

Weight Gain and Obesity 

Sitting doesn't burn many calories. And when you're sitting, you're not moving much, which means your body isn't using up the energy from the food you eat. This can lead to weight gain and obesity.

Metabolic Issues

Too much sitting can mess with how your body handles sugar and fat. This can lead to higher blood sugar levels, increased insulin resistance, and a condition called metabolic syndrome, which is a mix of health issues like high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.

Poor Posture

People usually slouch when they are sitting, some don't even notice that they are slouching or forwarding their neck while sitting. Sitting, especially in an improper posture, can lead to back and neck pain. Over time, it can result in chronic back problems and spinal issues. Some symptoms of poor posture include:

• Rounded shoulders

• Protruding stomach

• A large curve on the lower back

• Back pain

• Head that leans forward or backward

You can avoid this by keeping your back straight while sitting and following proper posture.

Muscle Degeneration and Weakness

When you sit for long periods, the large muscles in your legs are not being used. This lack of activity can lead to muscle atrophy, where muscle fibers start to break down or shrink. Muscle weakness can put extra strain on joints, leading to joint pain and increasing the risk of conditions like arthritis. Lastly, Prolonged sitting can weaken and shrink your glutes, the body's largest and most powerful muscles, affecting your posture and spine alignment

Increased Risk of Type 2 Diabetes

Prolonged sitting can increase the risk of developing type 2 diabetes. This is because extended periods of inactivity can impair the body's ability to manage blood sugar levels effectively. When you sit for too long, your muscles don't use as much glucose from your blood, which can lead to higher blood sugar levels and, over time, may contribute to insulin resistance, a key factor in type 2 diabetes development.

Understanding Timed Breaks

Timed breaks are scheduled pauses in your day, specifically planned at regular intervals, as opposed to random or spontaneous breaks. Unlike unscheduled breaks, which happen whenever you feel like it, timed breaks are set in advance and occur consistently, regardless of your immediate workload or mood.

Here are some of the benefits of timed breaks:

• Improves focus and productivity - regular breaks can ease your mind and help reset your concentration to help you focus and be more efficient.

• Reduced physical strain - timed breaks can help avoid muscle stiffness, improper posture, and eye strain brought by prolonged sitting. 

• Enhanced Mental Well-being - Regular pauses can reduce stress and improve overall mental health, as they provide moments of relaxation and disconnection from work.

• Better Health Management - Scheduled breaks encourage physical activity, which is crucial in managing risks associated with sedentary lifestyles, like obesity and heart disease.

Timed breaks may seem like a small and insignificant action but it can be life-changing. Your body will thank you later when you choose to take timed breaks from now on. 

Duration and Frequency of Timed Breaks

It is recommended that you take 30-minute breaks after sitting, this is especially important for those who spend most of their time sitting throughout the day. Shorter breaks can last for about 3-5 minutes, while longer breaks can be 10-15 minutes long. 

During breaks, you can do different kinds of activities and exercise to keep yourself physically active before going back to sitting once again. Now, let’s discuss the different types of activities you can do during your timed breaks.

Activities During Timed Breaks

Timed breaks don’t simply mean standing up for some time before sitting back down again. There are plenty of ways you can entertain yourself during your breaks. Here are some activity ideas for you:

1. Stretching

2. Walking

3. Light exercises such as squats, lunges, or others.

4. Short meditation

5. Drink water 

6. Eat some healthy snacks

7. Step outside for some fresh air

8. Practice deep breathing

9. Listen to music 

10. Dance

11. Relax your eyes

All of which you can choose from depending on what you are feeling. 

Final Thoughts

Prolonged sitting without timely breaks can significantly affect your health. It can increase your risk of developing several health problems such as cardiovascular disease, hypertension, type 2 diabetes, weight gain, obesity, and many more. That is why timed breaks are important in your daily routine, especially if your nature of work requires you to sit for long periods. 

Timed breaks can be as simple as taking a short walk, drinking water, stretching, and many other activities. Timed breaks are small actions that have big effects. So the next time that you are at work sitting, think about your health and don't let yourself sit for a long period. 

Share this blog with others you think might need to hear about the health problems sitting brings. If you want more articles like this, visit our Care News Section.