For work reasons, you must be careful for those who like to sit too long. The reason is that this condition has short-term and long-term effects on body health. Even though it looks like an ordinary activity, it has the potential to cause death if it is combined with a destructive lifestyle.

So, what are the effects of sitting too long? Read more below!

The danger of sitting for too long

It cannot be denied that current technological advances have limited space for movement. Many people only work in front of a computer or laptop and spend hours or even all day sitting.

Sitting for too long can increase the risk of health problems. Work done only by sitting, combined with the wrong diet and lazy movement habits, will worsen this condition.

Aside from making joints weak and stiff, sitting for too long can also slow the body's metabolism. The impact is that the body's performance in regulating blood sugar and burning fat is disrupted.

Gradually, this can cause various complaints in the body, such as:

1. Back pain

Sitting for too long will cause your back and hip muscles to be sore and painful. Also, incorrect body posture while sitting can put pressure on the discs in the spine, causing persistent pain for a long time.

2. Bloated stomach

As previously explained, sitting for too long can interfere with the body's performance in regulating blood sugar. This harmful effect is because this condition will reduce the release of molecules such as lipoprotein lipase, which is responsible for processing the body's fat and sugar. That is the reason why sitting too long causes a bloated stomach.

3. Pain in the neck

The habit of sitting for too long can also cause neck pain. The neck pain happens because sitting for a long time, especially with the wrong body posture, can strain the neck bones.

4. Deep vein thrombosis (DVT)

Deep vein thrombosis is when blood clots occur in the deep veins. Usually, this occurs in the leg area. So, if you sit for too long, it can increase the risk of DVT.

5. Muscle atrophy

Rarely moving the body due to sitting for too long will cause the muscles in the legs and buttocks to become weak. If this is the case, then you are at risk of injury.

6. Obesity

Sitting for too long usually makes people reluctant to move or exercise. If this condition is accompanied by bad habits, such as frequent snacking or overeating, it can unconsciously cause weight gain and even obesity.

7. Osteoporosis 

Another danger of sitting too long is osteoporosis. People who rarely move or exercise tend to have low bone density. If this continues to happen, then you can experience early osteoporosis.

8. Diabetes

Sitting for too long can reduce the sensitivity of body cells to insulin so that energy formation from burning carbohydrates and sugar is disrupted. As a result, the risk of developing diabetes becomes higher.

9. Heart disease

Did you know that sitting for too long can also increase the risk of heart disease and stroke? Research has revealed that people who spend more time sitting are twice as likely to have a heart attack as people who move more.

That is because the lipoprotein lipase enzyme that removes fat from the blood will not be converted into energy. Fat that should be broken down and used as energy for activities will instead be stored in the blood and accumulate in the body over time. As a result, blood flow is hampered, increasing the risk of heart disease.

10. Weakening of brain power

When sitting for too long, the brain will continue to be forced to work to think. However, this can have the opposite effect, making brain function slower. That is because blood and oxygen flow to the brain is slower.

Meanwhile, for people who are actively moving, the heart will pump oxygen-rich blood to the brain, triggering the release of chemicals in the brain. In other words, this will train brain function.

Prevent health problems due to sitting too long

You can do many simple things to prevent health problems caused by sitting too long. Although there are no definite rules about how long sitting time falls into the "long sitting" category, if your only activity is sitting, you should start reducing sitting time from now on.

Try to move more and do some of the things below:

1. Instead of taking the elevator, take the stairs

2. Do body stretches near your work desk

3. Take a short break by walking around

4. Try to move every 30 minutes. If necessary, set an alarm to support this

5. Take advantage of a standing desk to work (if available)

6. Take up a hobby that allows you to be active, such as cycling, cooking or dancing

7. Limit time watching TV or playing game

Apart from the method above, you can also use an ergonomic chair to support your body posture so that your body remains comfortable when sitting for too long. Ergonomic office chairs can also prevent tendon and joint disorders.

Requirements for a Good Ergonomic Chair

Well, several categories of ergonomic office chairs that can support a more comfortable working position include:

1. Sitting position

The chair and backrest must support a correct sitting position. It is recommended that the chair is not stiff so the body can move quickly. Apart from that, the chair seat must also have proper cushioning with rounded edges or no corners to reduce pressure on the back of the legs when sitting for too long.

2. Chair height and low

The correct office chair height is when the soles of the feet are on the floor, and the back of the knees is slightly higher than the chair's seat cushion because this position will prevent obstruction of blood circulation in the legs.

However, if you feel that the back of the chair does not support your spine enough, you should place a pillow as additional support for the back and waist area.

3. Slow backup

Ergonomic office chairs are also recommended to have armrests. So, your hands tire when you sit too long while working. Armrests must be adjustable in height because if they are too low or high, they can cause posture disorders, pressure on the elbows, and lack of body support when working.

These are some of the health effects of sitting too long while working. Make some changes that can be adapted to your daily activities. Apart from that, do regular exercise to help your body stay fit.

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