My Journey to Wellness: Loving to Stand
We all know that people who sit a lot have the tendency of having health risks. There are various health conditions brought by frequent sitting. In some studies, it was proven that standing from time to time in the workplace can help decrease the risks of having other health issues. For instance, if you choose to stand rather than sit, it will reduce the risk of heart disease. According to some research, standing instead of sitting or long hours can help decrease the chances due to a sedentary lifestyle.
Standing is dramatically essential for your emotional and physical health. This claim is supported by the experts and studies that have been conducted to find out more about the perks of standing. Other studies have revealed that a sedentary lifestyle is related to various health conditions such as digestive problems, respiratory issues, diabetes, and anxiety-related problems.
Standing during work offers various health benefits. The question is, are we ready to take on the challenge? It will make a big difference in our previous habits, but will definitely be worth the effort.
Exercise cannot offset sitting all day
Exercise is known to be effective in promoting a healthy lifestyle. However, since most people are working for long hours in their offices, they often do not have time to go to the gym or do exercises. That's why this cannot offset sitting all day. An effective way to solve such an issue to stand for while working. There are studies that even if you do aerobic exercise regularly to combat a sedentary lifestyle, it is not enough as a replacement for all those long hours you spend sitting at work or in the car. Even if you exercise for 30 minutes a day, it may not be able to counteract the effects brought by inactivity. This is where the idea of creating standing desks come from. They are useful in promoting a healthy way to combat a sedentary lifestyle and effectively create a healthier working environment.
What happens to your body when you sit all day?
While in the seated position, the muscles burn less fat and blood flow becomes slower. Prolonged sitting can lead to hypertension and heart problems. Recent studies have shown that women who sit for more hours or more a day may have a significantly greater risk of developing heart disease than those who sit for five hours or less.
Sitting increases the risk of colon, breast, lung, uterine and endometrial cancers. This is due to excessive insulin production. This encourages cell growth or a reduction in antioxidants promoting regular movement boosts in your body.
Another risk may be related to weight gain and associated biochemical changes, such as alterations in hormones, metabolic dysfunction, leptin dysfunction and inflammation.
Sitting after eating may slow digestion and compress your abdominal muscles. This can lead to cramping, bloating, heartburn, constipation, as well as dysbiosis in your gastrointestinal tract.
There is growing evidence that sitting is associated with the pathogenesis of intestinal and extraintestinal disorders. These include inflammatory and irritable bowel syndrome experienced by some people. This can also develop allergies, metabolic syndrome, cardiovascular disease and obesity.
While working, we often sit with head and neck forward at a computer or cradling a phone. This leads to fatigue, neck strain, sore shoulders, and back pain. Sitting can increase pressure on your spine and becomes worse if you are sitting hunched over. People with back pain usually have spent long hours on their computers each day.
On the other hand, standing requires your core muscles to be engaged, which often go unused when you sit in a slouched position. Hips may also suffer, becoming tight with a limited range of motion as they are rarely extended. This may lead to decreased mobility and falls in the elderly. Sitting has the risk of gluteal muscles, affecting your stability and the power of your stride.
How can you prevent sitting all day and eliminate a sedentary lifestyle?
- Getting up and walking around the office or a quick stroll outside. Making this habit five times a day is right for your body.
- Walk over and visit your co-worker's desk every day instead of sending an electronic message. The benefit of this is that such movements can help do some basic exercises for your bones and muscles.
- Try to commute once a week via train or bus so you can stand and walk at the same time.
- Park your car a few blocks away from your office so that you can walk one or two blocks from your office.
- You may also move objects you commonly use out of reach. Therefore, you're required to get up if you need to throw something or grab something off the printer for instance.
- Make it a habit of drinking 4 to 6 ounces of water every hour and place your container water from home in the refrigerator. This way you'll have to get up to fill your glass and will likely get up to use the bathroom on a more frequent basis.
- Having a standing desk an individual user can work while standing upright. It is a desk used for writing or reading while standing up or while sitting on a high chair or stool. It is a desk that allows you to work comfortably while standing.
Each day serves as an opportunity for new changes. Thus, old habits, such as frequent or prolonged sitting, should be changed. It may take time for us to get used to a new habit. There's no need to hurry for that. We can start by moving a little, 10 minutes for every hour of sitting. This can reduce adverse effects, ideally based on studies. We should not be sitting any more than 3 hours each day. Apply the correct posture to reduce strain on the lower back and neck. By merely taking a sit and rise test, we will be able to figure out strategies that will make us move and get up more frequently. As you love to stand, the more you set yourself to a healthier and more comfortable life.