Do you know that sitting for long hours every day can reduce your life expectancy? That’s right, prolonged sitting poses serious health risks. But don’t despair, a study by Indiana University has discovered a simple antidote that can help counteract some of those negative effects.
The Dangers of Sitting
Marathon sitting, like the 9-to-5 kind many people endure at their desks, is linked to the accumulation of too much bad (LDL) cholesterol, a widening waistline, an increased risk of heart problems, and a higher risk of diabetes. On top of that, sitting too much weakens your muscles, slows blood flow, and can even cause blood to pool in your legs.
Prolonged sitting also has a damaging effect on the endothelial layers of your arteries that control blood pressure. When you’re sitting for extended periods, your blood vessels constrict, leading to harmful consequences in the long run.
While there’s plenty of evidence linking sitting time to chronic diseases, there’s not much experimental evidence to show how breaking sitting time can have beneficial effects. That’s where the Indiana University study comes in.
The Antidote: Get Moving
The study revealed a remarkably simple solution to the problem: just get up and walk for five minutes every hour. This easy habit can help reverse the damage sitting does to your leg arteries.
Researchers discovered that after sitting for three hours, your arteries’ ability to expand and allow more blood flow to your legs decreases by a shocking 50 percent. However, if you walk for just five minutes each hour, your arteries can continue to function normally.
Saurabh Thosar, one of the researchers behind the study, explains, “American adults sit for approximately eight hours a day. The impairment in endothelial function is significant after just one hour of sitting. It is interesting to see that light physical activity can help in preventing this impairment.”
Easy Ways to Get Moving
Now that you know the importance of breaking up your sitting time, here are some simple ways to ensure that you’re on your feet at least five minutes each hour:
- Set a timer: Use your phone or computer to set hourly reminders that tell you to stand up and walk around.
- Drink more water: Not only does staying hydrated benefit your overall health, but it also means more trips to the bathroom, which will force you to stand up and walk.
- Use a standing desk: While this option may not be feasible for everyone, using a standing desk throughout the day can help reduce the negative effects of sitting.
- Take a walk during lunch: Instead of sitting in the break room or a restaurant for lunch, take a walk to get some exercise and fresh air.
- Use the stairs: If your office has an elevator, opt to take the stairs instead for a bit of extra movement.
Summary
Incorporating more movement into your day isn’t as difficult as it may seem. Simply getting up and walking for five minutes each hour can have a positive impact on counteracting the negative effects of sitting. By taking these small steps to break up your sitting time, you’ll be on your way to a healthier, more active lifestyle.
