Despite the recent warnings that too much sitting is worsening the health of Americans, most people have not changed the amount of time they spend sitting and are actually sitting more than before.
One study done in April discovered that in the period from 2001 and 2016, the amount that adults and adolescents spend sitting has remained high. Unfortunately, the average American is now sitting at least 6 to 8 hours on a daily basis and leading a sedentary lifestyle.
Most of the time is spent watching TV or videos, using the laptop, both at work or school and during free time. However, sitting is damaging our health and well-being by increasing our risk of weight gain, tension headaches, and bulging disc.
Experts are putting it in the same category as smoking! This is why it is pivotal to introduce physical activity to your daily life and lower the risk of premature death caused by excessive sitting.
Shocking Findings from the Study
- 65 percent of the population watch TV or videos for at least two hours on a daily basis
- The time used to sit in front of a computer at work or outside of school elevated one hour per day from 2001 to 2016
- Excessive sitting has been linked with diabetes, heart illness, and some cancers
Can Exercise Help Reverse the Damage from Sitting?
According to the American Heart Association, working out is not a cure for too much sitting and that it is crucial to lower sedentary time as well.
In a 2014 report by Mayo Clinic, the research team found that 2 hours of sitting reduced the heart health advantages from 20 minutes of workout. Therefore, it is key to make your life more active.
How to Reduce Sitting Time?
With sitting becoming as dangerous as smoking, we need to avoid excessive sitting optimally. It is recommendable that those with a sedentary job should have two hours per day of standing and moving during working hours. And, it is good to perform some exercises while sitting to move the body.
Useful Tips to Add more Movement to Your Daily Life
- Request a standing station at work if possible
- Get up from your desk and stretch out
- During lunch break or prior to work, squeeze in a workout
- Walk to your workplace when possible
- Go and pick up lunch rather than ordering it at home
- Minimize screen time
- Do more yoga
- Play with your children
- Take regular walks