More than 80 percent of Americans have a job that consists of sitting all day – whether it’s at a desk, in a meeting or driving. Study after study shows that sitting is impacting people both mentally and physically.
Prolonged sitting has been linked to a number of health concerns, including obesity and metabolic syndrome, which includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels, according to the Annals of Internal Medicine. Researchers also say too much sitting increases the risk of death from cardiovascular disease and cancer.
“Prolonged sitting is one of the most underrated health risks in our society,” said Ryan Bojrab, doctor of physical therapy (DPT) and manager of Eskenazi Health Wellness and Eskenazi Health Healthy Me. “Researchers have found that inactivity is dangerous and is now more harmful than smoking. In the business world, if we can shift our focus to improving employee wellness, we will improve job satisfaction, absenteeism, retention, recruitment and productivity.”
You may think extended sitting can be canceled out by spending a few more hours at the gym; however, physical activity does not seem to significantly offset the risk. Instead, doctors suggest less sitting and more moving overall. Some examples of moving instead of sitting while at work include, standing while you’re talking on the phone or eating lunch, walking on your lunch break or taking the stairs instead of the elevator.
Bojrab also said many health experts spend a lot of time talking about how healthy habits prevent disease, such as refraining from smoking and junk food. However, most people don’t talk about how healthy habits improve you – your energy, focus, mood and performance.
Researchers from the American Academy of Family Physicians (AAFP) say those who spend at least four hours of nonstop sitting each day have a 50 percent higher chance of experiencing an early death compared to those who spend an average of two nonstop sitting hours.
Not only does sitting affect physical health, it also affects mental health. According to the journal BioMed Central (BMC) Public Health, people who spend too much time sitting down may be at an increased risk for anxiety. Researchers looked at nine studies that assessed people’s anxiety levels, as well as their sedentary behavior, adding up how much time people spent doing activities like watching TV, working at a computer and playing video games. When examined together, the studies showed moderate evidence that increased sedentary behavior is associated with a higher anxiety risk, according to the researchers. Studies also show that there was a significant relationship between rates of psychological distress and sitting. It’s important to note that women appeared to be more negatively affected by sitting for too long than men.
Eskenazi Health Midtown Community Mental Health experts say physical activity can have a positive impact on a person’s mental health. It can also serve as a great stress reliever.
If standing desks or even treadmill desks aren’t an option for you, consider standing up every 40 minutes or so, even if it’s just to walk to get a glass of water. Setting your fitness tracker or cell phone to vibrate every 40 minutes while you’re sitting, can help you keep track of when to get up and move around. Another option would be sitting on a stability ball, which engages your core muscles.
For more information on the services Eskenazi Health provides, or to find a primary care physician, please call Eskenazi Health Connection at (317) 880-8687.
