Are you one of those people who sit for more than six hours a day? Many office workers can relate – first thing in the morning, you sit down to work on your computer, and later at home, you sit down again to watch TV. While sitting might be comfortable, it’s important to understand the risks it poses to our health and take steps to protect ourselves from the potential damage.
Recent studies have shown that prolonged sitting every day may significantly increase the risk of early death, with even moderate exercise not necessarily reducing this risk. Additionally, excessive sitting is often part of an unhealthy habits package – stress, consumption of pro-inflammatory foods, and dehydration, to name a few.
Work environments may exacerbate the problem, as reduced natural light and increased artificial light can affect serotonin and melatonin levels. This disruption can challenge the immune, endocrine and circulatory systems. Poor circulation can lead to various chronic inflammatory issues, including life-threatening blood clots, particularly in the legs. This problem is especially compounded during long-haul flights due to the pressurized environment.
Sitting the right way
Does this mean we should stop sitting altogether? Not really; we just need to be mindful sitters. People who meditate often sit for hours, taking intermittent breaks, and they don’t endanger their health. So it’s really about how we sit.
Chronic stress is common in office environments, resulting in increased adrenal hormones and a compromised immune system. Due to slower heart function, inflammatory stress hormones aren’t circulated and metabolized effectively, which may cause more problems. Over time, this could lead to a series of chronic metabolic and circulatory issues – insulin resistance, weight gain, type 2 diabetes, heart disease, and even cancer.
However, if we changed the environment from an office to a more natural and relaxing setting – like a meadow – then sitting would become more of a healing activity. Imagine sitting for eleven hours, taking short exercise breaks, and enjoying all the natural benefits, such as lowered blood pressure and an improved sense of well-being.
Counteracting the negative effects of sitting
There are several ways to combat the problematic effects of prolonged sitting:
- Get up and walk around every 30-45 minutes, or every hour, if possible. This helps get blood flowing and clears the mind.
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Lie down and raise your feet above your heart. Even one minute can make a difference.
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Stay hydrated with pure, filtered water and herbal teas. Hot water with lemon is also excellent for overall health.
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Take short walks during lunch breaks, preferably before eating to aid digestion.
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Maintain a healthy diet rich in vegetables, lean protein, and healthy fats to help control inflammation, boost circulation, and support metabolic health.
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Use supplements that increase circulation, such as a Tibetan herbal formula containing costus root, neem fruit, cardamom fruit, and other botanical ingredients. These support circulation, immunity, antioxidant activity, and maintain healthy inflammation responses.
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Medicinal mushrooms, such as cordyceps, reishi, shiitake, and oyster mushrooms, also enhance circulation and immunity and help maintain healthy inflammation responses.
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Specialized enzymes, like nattokinase and lumbrokinase, boost circulation, reduce inflammation, and support immunity.
The role of a positive attitude
Good hydration, deep breathing, and regular movement can definitely help to mitigate the effects of too much sitting. However, a positive attitude is also essential. Meditation can be a useful tool.
Try putting a stone or an inspiring message on your desk, and focus on it while breathing deeply for a few seconds to a minute. This simple exercise can generate relaxation in about 30 seconds. When done regularly, it provides numerous health benefits, including improved cardiovascular, immune, endocrine, and cellular well-being.
Remember, it’s not just sitting that’s problematic, but rather the environment, habits, and attitudes that often accompany it. Finding the right balance between mindful sitting and a healthy lifestyle can ensure that your body and mind are protected and able to heal.
