5 problems that cause a sedentary lifestyle, and their solutions

With the advent of computers large number of people moved to a sit-down job. Naturally, it is much nicer than spending the whole day on their feet. But, like so many nice things, still pastime on a chair carries many negative consequences.

What problems is sedentary

1. weight Gain

The movement causes the tissues of your body to produce the enzyme lipoprotein lipase, which controls the amount of lipids in the blood and helps to process fats and sugar absorbed from food. A sedentary lifestyle also leadsStatic mechanical stretching accelerates lipid production in 3T3-L1 adipocytes by activating the MEK signaling pathway to the lack of this enzyme, which affectsSuppression of skeletal muscle lipoprotein lipase activity during physical inactivity: a molecular reason to maintain daily low-intensity activity the body's ability to burn fat. As a result, you start gaining weight.

Long sitting increasesDefinition of Metabolic Syndrome: Report of the National Heart, Lung, and Blood Institute / American Heart Association Conference on Scientific Issues Related to Definition

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the risk of metabolic syndrome. This particularly affectsMetabolic Responses to Reduced Daily Steps in Healthy Nonexercising Men on the people who not only sit for a long time, but do not go in for sports.

However, even far from the sports people canNonexercise activity thermogenesis in obesity management burn extra calories when walking, standing or moving around uneasily, but do not sitInterindividual variation in posture allocation: possible role in human obesity still. Therefore, if you have the opportunity to just get up and walk during the working day, do at least that.

2. The risk of early death

the health of about one million surveillance subjects have shown that people who sit a lot, die at an early age are more likely. In fact, the risk of early death from leading a sedentary lifestyle increasesSedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis, Sitting time and all-cause mortality risk in Australian adults 222497 at 22-49%.

The World Health Organization reportsGlobal Strategy on Diet, Physical Activity and HealthThat the lack of physical activity causes 6% of deaths worldwide. According to the WHO, a sedentary lifestyle is the main cause of approximately 21-25% of cases cancer breast and colon cancer, 27% of diabetes and approximately 30% of cases of coronary heart disease.

3. Diabetes and heart disease

researchers attributeSedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis a sedentary lifestyle, with almost 30 chronic diseases. In particular, rising from sitting so longSedentary Behaviors Increase Risk of Cardiovascular Disease Mortality in Men the risk of developing heart disease. In addition, if you are a long time did not get up from their seats and walk less than 1500 steps a day, the body increasesA 2-wk reduction of ambulatory activity attenuates peripheral insulin sensitivity, Effects of 1 day of inactivity on insulin action in healthy men and women: interaction with energy intake insulin resistance, and it isPhysical Inactivity Rapidly Induces Insulin Resistance and Microvascular Dysfunction in Healthy Volunteers the main cause of Type II diabetes.

4. Pain in the bones and muscles

If you are a long time sitting in an uncomfortable chair, you probably are already familiar with back pain and neck. Lack of physical activity negatively affectsThe Key Role of the Blood Supply to Bone on the bones of the spine and back muscles, and this leadsNational Health Statistics Reports chronic pain, which impede further movement.

The result is a vicious circle: you have sore muscles because you move a little, and you move a little due to the fact that you have sore muscles.

5. Depression and anxiety

Researchers linked to the development of a long seat depression and anxiety. According toThe impact of sitting time and physical activity on major depressive disorder in South Korean adults: a cross-sectional study experts from South Korea, the people who sit for 8-10 hours a day are more likely to purchase a serious depressive disorder compared with those who spend in this position only 5 hours. And believeSitting-time, physical activity, and depressive symptoms in mid-aged women, Non-occupational sitting and mental well-being in employed adults psychologists, depression, chances are increasing three times during an inactive lifestyle.

In addition, lack of physical activity resultsCross-sectional associations between sitting at work and psychological distress: Reducing sitting time may benefit mental health an increase in stress. Staff involved in sedentary work more than 6 hours a day, quickly overstrained and harder to tolerate unpleasant situation.

How to avoid problems

Obviously, you need to sit less and move more. Note, however, a significant nuance. according to the experimentMinimal intensity physical activity (standing and walking) of longer duration improves insulin action and plasma lipids more than shorter periods of moderate to vigorous exercise (cycling) in sedentary subjects when energy expenditure is comparableConducted by specialists of the Medical Center of the University of Maastricht, short hours load capacity at peak does not compensate for the previous long hours of sitting motionless.

Another studySedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis It has shown that sitting for long periods is harmful no matter how physical stress you expose yourself after.

So even if you go regularly to the gym after a sedentary job, it is not really correct the situation.

Dr. James Levine, a researcher at the Mayo Clinic in Minnesota, coined the termNonexercise activity thermogenesis (NEAT): environment and biology "Thermogenesis ADL» (NEAT) - is the energy that we spend all their actions, in addition to sleeping, eating and sport. Walking, standing, stretching, yes, even cleaning the kitchen and washing dishes - generally small, but regular traffic - better withstandThe Role of Non-exercise Activity Thermogenesis in Human Obesity problems caused by sedentary lifestyles than one intensive training.

Dr. Edward Lasovsky of the American Board of Physical Medicine and Rehabilitation recommendsWhat are the risks of sitting too much? regular recourse to the following measures.

• At least every 30 minutes, get up and walk around the room or office.
• Watching TV or talking on the phone while standing. Win twice: first, the necessary physical activity, and secondly, reduce the time to talk and a TV set, because it is unlikely that someone under the power to do it standing for hours.
• Walk with colleagues at the meeting in person, instead of a long time to sit in front of monitors in the conference room.
• If you work at a desk, try to give up the chair. Buy a table with adjustable height and handles cases standing. Some manage to work more and while walking on a treadmill.

According toPhysical activity, any type or amount, cuts health risk from sitting Researchers from the Medical Center of Irving, Columbia University, even light, but constant physical exertion will enough to reduce the risk of premature death by 17%, and if at the same time still to run and ride a bike, then all 35. In general, just try to sit as little as possible.