You might have heard the phrase "sitting is the new smoking." It's a stark comparison, but is there truth behind it?
In our increasingly sedentary lives, where desk jobs and screen time dominate, the question is more relevant than ever. It's something that our ancestors wouldn't have needed to consider; it is our modern lifestyles, with the advent of labour-saving devices, the internet and motorised vehicles that cause us to spend so much time being sedentary.
Why the Comparison with Smoking?
The comparison isn't about the dangers of smoking. Smoking carries its own risks and remains a public health issue. Instead, the comparison highlights the insidious, long-term health risks associated with prolonged inactivity. Excessive sitting can contribute to a range of chronic diseases that develop over time.
The rise of office work, reliance on cars, and the allure of digital communication and entertainment have drastically reduced our daily movement. We're spending more time seated than ever before, and this has significant repercussions.
The health implications:
The NHS and Public Health England consistently emphasise the importance of physical activity for overall health. Prolonged sitting is linked to several health issues, including:
Cardiovascular Disease: Studies have shown that prolonged sitting increases the risk of heart disease, even in individuals who exercise regularly. The British Heart Foundation highlights that sedentary behaviour contributes to higher blood pressure and cholesterol levels, both major risk factors for heart disease.
Type 2 Diabetes: Inactivity disrupts the body's ability to regulate blood sugar, increasing the risk of type 2 diabetes. Diabetes UK reports that physical inactivity is a significant contributor to the rising prevalence of the condition in the UK.
Obesity: Sitting burns fewer calories than standing or moving, contributing to weight gain and obesity. Public Health England data consistently demonstrates that obesity rates are rising, and sedentary behaviour is a contributing factor.
Musculoskeletal Problems: Prolonged sitting can lead to back pain, neck pain, and other musculoskeletal issues. The NHS provides information on how to prevent and manage these problems, often recommending regular movement and stretching.
Mental Health Issues: Studies have linked sedentary behaviour to increased risk of depression and anxiety. The mental health charity Mind advocates for physical activity as a tool to improve mental wellbeing.
A report from Public Health England, regarding physical activity, shows that adults should aim to reduce prolonged periods of sitting and increase overall activity levels.
Mitigating the impacts: what we can do
The good news is that even small changes can make a big difference. Here are some practical steps we can take:
Set reminders to stand up and move every 30 minutes. Even short bursts of activity, like walking to the kitchen or stretching, can be beneficial.
Consider incorporating some chair exercises into your working day and talk to your workplace about taking walking meetings. Encourage your workplace to promote active breaks.
Take the stairs instead of the lift, walk or cycle for short journeys, and find activities you enjoy, such as gardening, dancing, or swimming.
Aim for at least 150 minutes of moderate-intensity activity per week, as recommended by the NHS.
Where possible, walk or cycle to work or when doing errands.
Try to get outside and walk during your lunch break, rather than staying at your desk.
The message: we need to move more
By making small, consistent changes to our daily routines, we can counteract the negative effects of prolonged sitting and improve our overall health and wellbeing. It's about building movement back into our days, and understanding that even small changes can make a large difference.
Come and walk and talk with us & how to book my services...
If you live in the Birmingham area, why no come along on one of the free Walk & talk sessions in Sutton Park? Follow the WhatsApp channel for walk updates. No need to register for a walk and talk - just turn up on the day.
As a personal trainer and health coach with an interest in the promotion of health and prevention of disease, I can support you to implement a long-term plan for sustainable change - starting with making small adjustments. Did you know that as little as 10 minutes additional exercise a day can create health benefits? To book a session with me, please use my Calendly.
Or call/ text 07729906121
email trainertonia@gmail.com
留言