Many of us are guilty of chaining ourselves to our desk chairs during the day and the couch in the evening, but what effect could this have on our health later on?
Cold and dark weather dramatically reduces the appeal of exercise at this time of year, but light activity little and often can do wonders for our health.
So, what are the health risks of sitting too much? And how often should we move our bodies?
What are the signs that you are sitting too much?
“Signs that we are sitting too much can include joint pain and stiffness, especially in the back and neck, and muscle pain and stiffness, especially in the shoulders, behind the knees and front of the hips. I muscle,” says. Laura Mold, Lead Physiotherapist Nuffield Health Leeds Hospital. “Low energy levels, fatigue and difficulty concentrating can also be associated with inactivity.”
Sitting for long periods of time can exacerbate symptoms from existing conditions.
“people Those with long-term health conditions such as arthritis, breathing conditions or circulation problems may find that sitting exacerbates symptoms such as joint stiffness, shortness of breath and leg swelling,” adds Mold.
How does too much sitting affect our bones and muscles?
The bones
“Sitting can weaken your bones and eventually lead to osteoporosis and fracture risk,” says Clara Kerwin, physiotherapist at Joint and Musculoskeletal Care Specialists. Deep heat and deep freeze. “Sitting puts a lot of pressure on the spine and can cause compression of the discs in the spine.
“Spinal problems can cause significant pain and ultimately instability.”
Being sedentary can also have a negative effect on our posture.
“We often have bad posture when we sit because we slouch, so make sure you sit correctly,” advises Kerwin. “Stop slouching and sit straight with feet flat on the floor and screens at eye level.”
Muscles
“Sitting can weaken and waste the large muscles in your legs and glutes,” warns Kerwin. “These muscles are essential for walking, maintaining your balance and generally stabilizing your body.
“Sitting can also tighten the hip flexors, which can lead to problems in your hip joints.”
Is it OK to sit more as we age?
Getting your body moving regularly during retirement can help keep you healthy, mobile, and independent.
“We lose muscle very quickly as we age, and weakened muscles from sitting can lead to sarcopenia,” Kerwin highlighted. “Eventually an older person may have difficulty getting out of bed and out of a chair, potentially leading to the need for caregivers sooner.”
How many times should we move our body throughout the day?
“small And often that’s key if you have a lifestyle or find yourself stuck at your desk,” advises Laura Stocks, Physiotherapy Quality Lead. Nuffield Health. “Getting up from the desk and taking a short walk really helps relieve stiff joints and tight muscles.
“Movement is key to musculoskeletal health and it is vital that we exercise to maintain this area of health as we age.”
Here are 3 gentle exercises you can do during the day…
1. Ankle rotation
“While sitting, lift your feet off the ground and rotate your ankles in a circular motion in one direction, five times one way and the other way,” instructs Ollie Banks, personal trainer. Fitness first. “Repeat this movement three times.
“This exercise helps stimulate blood flow to your lower legs and feet, prevents stiffness and promotes circulation.”
2. Extension of legs
“Stretch one leg out in front of you and bend your foot, then bring it back down,” says Banks. “Repeat with the other leg and keep going back and forth a few times.
“Leg extensions are a simple movement that can prevent annoying stiffness in your legs, especially if you’ve been sitting for long periods of time.”
3. Quick feet
“Lift your heels off the floor so you’re on the balls of your feet, then alternate rapidly between tapping your heels up and down, as if you’re running on the spot,” says Banks. Do this for 10 seconds before resting for 5 seconds and repeating 10 times.
“This high-speed movement activates your calf muscles and helps pump blood toward your heart, boosting your circulation.”