A lot of us find ourselves tethered to our office chairs throughout the day and then plopped onto the couch in the evening, yet what consequences might this pattern have for our well-being further down the road?
The chilly and gloomy weather significantly reduces the attractiveness of exercising during this season; nonetheless, light activities done frequently can greatly benefit our well-being.
So, what are the health risks Of spending too much time seated? How frequently should we move around? bodies ?
What indications could suggest you're spending too much time seated?
"Indicators that we may be spending too much time seated could encompass joint discomfort and rigidity, notably in the back and neck regions, along with muscle soreness and tension, specifically in the shoulder area, behind the knees, and across the frontal hip muscles," explains Laura Mould, who leads as a physiotherapist. Nuffield Health Leeds Hospital Low energy levels, feelings of tiredness, and trouble focusing may also stem from lack of activity.
Spending extended periods seated might worsen the symptoms of pre-existing health issues as well.
"People who have chronic ailments like arthritis, respiratory issues, or circulatory problems may discover that sitting exacerbates their symptoms, including joint stiffness, shortness of breath, and swollen legs," explains Mould.
How does sitting down too much impact our bones and muscles?
Bones
“Sitting can make your bones weaker and eventually lead to osteoporosis and risk of fracture,” says Clara Kervyn, physiotherapist from the joint and muscle care specialists Deep Heat and Deep Freeze . “Sitting puts significant stress on the spine and can lead to compression of the discs in the spine.
Problems with the spine can lead to considerable discomfort and potentially result in loss of mobility.
Leading a inactive lifestyle can similarly adversely affect our posture.
When we take a seat, we frequently adopt poor posture by slouching," notes Kervyn. "Ensure you maintain proper form: avoid slouching, keep your back straight, feet firmly planted on the ground, and position your screen at eye level.
Muscles
Sitting for extended periods can lead to weakening and atrophy of the major muscle groups in your thighs and buttocks," cautions Kervyn. "Such muscles play a crucial role in activities like walking, maintaining balance, and overall stability. body .
“Sitting can also tighten hip flexors, which can lead to problems with your hip joints.”
Is it OK to sit down more as we age?
Moving your body regularly during retirement can help keep you healthy, mobile and independent.
Kervyn points out that muscle mass declines more rapidly with aging, particularly when compounded by prolonged periods of sedentary behavior, which can result in sarcopenia. "In time, older individuals might struggle with basic tasks like rising from a bed or chair, possibly necessitating care assistance at an earlier stage," he adds.
What is the recommended frequency for moving our bodies during the day?
"Small amounts frequently are crucial if you maintain a sedentary lifestyle or tend to stay seated at your desk," notes Laura Stocks, who serves as the physiotherapy quality lead. Nuffield Health Standing up from your chair and strolling about can significantly aid in alleviating stiff joints and tense muscles.
“Movement is key to musculoskeletal health and it is very important we exercise to maintain this part of health as we age.”
Below are 3 mild exercises you can perform throughout the day...
1. Ankle rotations
"Sit down, raise your feet off the floor, and make circular movements with your ankles in the same direction for five rotations clockwise and then repeat counterclockwise," explains Olly Banks, a personal trainer at Fitness First Perform this action three times.
This workout aids in boosting blood circulation in your calves and feet, stopping stiffness and enhancing overall flow.
2. Leg extensions
“Stretch one leg outward in front of you and point your toes, then lower it back down," explains Banks. "Do the same with the opposite leg and continue alternating several times.”
Extending your legs is an easy exercise that can help avoid bothersome stiffness in your limbs, especially after prolonged sitting.
3. Fast feet
“Lift your heels off the floor so you’re on the balls of your feet, then quickly alternate between tapping your heels up and down, like you’re running on the spot,” says Banks. “Do this for 10 seconds before resting for 5 seconds and repeating 10 times.
This swift motion aids in engaging your calf muscles and propelling blood upwards toward your heart, enhancing your circulatory system.
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