Sedentary behavior contributes to a range of health issues, leading to back pain, harming cardiovascular health, inducing metabolic disorders, and increasing the risk of dementia. Making small lifestyle adjustments can help mitigate the impact of prolonged sitting. For example, moving the legs around while seated can effectively promote metabolism.
Some of my office-bound patients have shared that during annual employee health checkups, half of their colleagues are diagnosed with fatty liver disease. They believe this is closely linked to their sedentary work routine.
In addition to those working in offices facing computers, professions that often involve prolonged sitting include drivers, front-desk personnel, and teachers. Furthermore, retirees often develop the habit of prolonged sitting, spending hours in chairs watching TV or using their phones. With the increasing prevalence of smartphones, I have recently encountered many older individuals who spend three to four hours a day on their phones!
Sedentary Behavior Linked to Dementia and Shortened Lifespan
Sedentary behavior poses a significant threat to health, especially for older people. A recent study published in the Journal of the American Medical Association (JAMA) examined data from nearly 50,000 older adults in the United Kingdom. The findings revealed that the longer the time spent in sedentary behaviors, the higher the risk of dementia.Story continues below advertisement
A study published in JAMA Cardiology in 2022 involving over 100,000 individuals across 21 countries found that those sitting for more than eight hours daily face a 20 percent higher risk of mortality and a 21 percent higher risk of major cardiovascular diseases compared to those sitting for less than four hours daily. Additionally, sedentary individuals are more prone to diabetes, depression, and various chronic diseases.
A 2023 study released by the University of Hong Kong and the University of Cambridge indicated that replacing sedentary time with one hour of moderate- to high-intensity physical activity daily reduces the risk of coronary heart disease by 9 percent. For individuals with a higher genetic susceptibility to coronary heart disease, substituting sitting with physical activity can significantly decrease the risk. Conversely, irrespective of genetic susceptibility, the more sedentary time, the higher the risk of developing coronary heart disease.
The following are generally three main health risks associated with prolonged sitting:
- Cardiovascular diseases: These include heart disease, stroke, palpitations, and chest discomfort.
- Metabolic disorders: Prolonged sitting can contribute to conditions like high cholesterol, high blood sugar, and fatty liver disease. Additionally, it can also lead to chronic inflammation, weakened immune system, constipation, and dementia.
- Chronic pain: Chronic pain may include various musculoskeletal pains, including neck pain, hyperkyphosis, herniated discs, piriformis syndrome, and pelvic misalignment.
2-Minute Exercises to Mitigate the Impact of Prolonged Sitting
So how can you tell if you have been sedentary for too long? If you find yourself sitting for over six to 10 hours daily and taking fewer than 5,000 steps, it may be considered a sedentary lifestyle.
If you exhibit several of the following indicators, you may have a prolonged sitting issue:
- Being inactive during half of your waking hours.
- Regular fatigue.
- Back pain.
- Slowed limb reactions.
- A decline in metabolism with weight gain.
Reducing the Hazards of Prolonged Sitting With These Exercises
What are some exercises that can be completed in just two minutes?1. Squats
To mitigate the adverse effects of prolonged sitting on cardiovascular health, it is essential to engage in cardiovascular exercises, as discussed in my previous article, “How to Boost Your Heart With 5 Simple Workouts.” A patient of mine shared that he frequently experienced palpitations, chest discomfort, and fatigue. After incorporating these exercises for just three days, he felt remarkably better, noting that their effectiveness surpassed that of medication.Story continues below advertisement
The cardiovascular exercise I recommend the most is squats. The up-and-down movement involved in squatting promotes blood flow back to the heart, enhancing both blood and lymphatic circulation. Two of my patients with varicose veins perform 100 squats daily, and after just one week, they have experienced a remarkable 50 percent improvement in their condition.
2. Zombie Exercise: Jogging in Place on Tiptoes
Iketani Toshilo, a Japanese physician, developed the “Zombie Exercise,” which is beneficial for cardiovascular health. The exercise involves jogging in place on tiptoes, with hands hanging by the sides and the body swaying like a child throwing a tantrum.Story continues below advertisement
3. Eye-Palming Exercise
Eye fatigue is a common issue for individuals who spend extended periods in front of computers. In such cases, practicing the eye-palming technique can be beneficial. This method, invented by William Horatio Bates, an American physician, over a hundred years ago, helps alleviate eye fatigue and discomfort. The specific steps are as follows:- Step 1: Close both eyes and rub your palms together to generate warmth (they do not need to be very hot).
- Step 2: Cup your hands with the palms facing your eyes, aligning them with your pupils.
- Step 3: Cross the fingers of both hands, placing the finger of one hand over the corresponding finger of the other, with palms on the sides of your nose. Keep your elbows on the table, and slightly lean your upper body forward.
- Step 4: Inhale and exhale. Relax your body, imagining a gradual release of tension from your head, neck, shoulders, back, hips, legs, and toes.
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4. Soleus Muscle Exercise: Seated Toe Raise
The soleus muscle, located in the calf, can be trained while sitting. Simply engaging this muscle can help burn blood sugar and lipids, reducing the impact of prolonged sitting on metabolism. Unlike other muscles that primarily break down glycogen for energy, the soleus muscle utilizes “aerobic metabolism” to provide energy.A study conducted by Marc Hamilton, a professor in the Department of Health and Human Performance at the University of Houston, and his team in 2022 found that engaging in soleus muscle exercises increases the body’s energy demand 10-fold compared to sitting inactive. Soleus muscle exercises can significantly improve high blood sugar levels. When sitting and moving the soleus muscle after consuming glucose, postprandial blood sugar fluctuations decreased by an average of 52 percent, and high insulin levels decreased by an average of 60 percent, compared to simply sitting without movement.
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The steps for performing the soleus muscle exercise are as follows:
- Step 1: Maintain a seated position with both feet flat on the floor, shoulder-width apart, and relax your muscles.
- Step 2: Keep your knees at a natural 90-degree angle or a slightly smaller angle.
- Step 3: Lift the heels while ensuring the front parts of the feet remain in contact with the ground. Once the heels reach their highest point, gently descend and make contact with the ground again.
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Simply lifting the heels while seated can bring numerous benefits, making it truly helpful for those with sedentary lifestyles. Additionally, this exercise can be highly beneficial for individuals who find it challenging to engage in regular physical activity due to illness.
If you experience lower back pain after prolonged sitting, you can revisit the previously introduced methods for cervical spine, thoracic spine, knee, and shoulder joint care. Engaging in some stretching exercises helps promote the circulation of qi and blood in the body, thus providing effective relief for discomfort.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
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