We humans are not physically designed to sit for long hours. A few centuries ago our ancestors had constant movements in their life. Unfortunately, in this Modern Age, people sit for long hours because of their jobs, travels, addiction to electronic devices or for other reasons. Modern researchers have brought into focus sitting diseases which is caused by excessive sitting. It's a major health problem which leads to chronic diseases or even shorten your life.
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Let us examine some of these health problems and its solutions. Direct side effect of prolonged sitting is slow resting metabolic rate. Sitting makes your resting metabolic rate or RMR to slow down. RMR is a number of calories you burn as your body performs basic life sustaining functions such as cell production, respiration, nutrient processing and so on. Your RMR makes up about 60 to 70 percent calorie you expect. A low RMR leads to lethargic digestion, weight gain and obesity. In order to maintain a good resting metabolic rate, eat only as much as your body needs. Take a stroll after lunch or dinner and stay active if you are not required to sit and sleep.
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Sitting for a long time also causes vascular problem. After a long period of sitting, blood and fluid pulls in a person's lower legs and feet. They get tired, swollen and painful. This can even lead to development of blood clots, varicose veins, deep vein, thrombosis. This is when blood platforms in a deep leg veins which is dangerous because it can travel to the lungs. In such cases, it is better to move or walk around every 30 minutes which will pump the blood out of your calf muscles. One may also wear elastic compression stocking like the one, worn by police or nurses. they stretch from foot to knee and provide good relief.  |
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Heart disease and diabetes can be caused by sitting for prolonged time. Lack of physical activity is a contributing factor for many diseases such as cardiovascular diseases. In addition to decreasing a blood flow to the leg sitting impacts sugar regulation and blood pressure by changing the normal function of blood vessels and so it causes diabetes or heart problems. To combat these lifestyle problems, it is best to increase the amount of time you are active, little short walk every hour is helpful.  |
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Prolonged sitting can also cause lower back pain and spine issues. Sitting for long, especially with a poor posture put significant stress on spine as well as other joints such as the shoulders and hips. It also leads to increased stress on the lower back and reduces spinal flexibility. The disc between the lumbar vertebrae start to bulge and may cause slip disc. If you have to sit for a long period at work, consider using a sit to stand desk to decrease your sitting back. If a standing desk is not available, you can move your computer to a higher level place. A rolled up towel between your back and the chair to improve alignment. Get up every 30 minute or so to move and stretch.  |
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Include more movements in your day. Get at least about 20 minutes of exercise every day. The act of moving in itself is enough to counteract the effect of sitting. One of the best yoga poses for those who have to sit for long period is a variation of cat and cow pose. Come on all four and lift one leg straight out, leg should be behind you and opposite arm in front of you. This is an excellent pose for hips strengthening. Structure your day in such a way that moderate physical exercises could be included whenever possible. For the health disorders related movement is actually like a medicine. So, take care.
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