Sitting for Too Long May be Fatal; Here’s How You Can Stay Healthy

Is your desk job forcing you to sit for longer hours without having to do any physical activity? You may be at a risk of dying early than people who sit cumulatively for the same time, but in shorter bouts. According to the study published in the journal Annals of Internal Medicine, adults who sit for one to two hours at a time without moving have a higher mortality rate than adults who accrue the same amount of sedentary time in shorter bouts. 

Also, no matter how much you exercise, people who sit for one to two hours at a time may have a higher risk factor for early death. “So if you have a job or lifestyle where you have to sit for prolonged periods of time, we suggest taking a movement break every half hour. This one behaviour change could reduce your risk of death,” said lead investigator Keith Diaz, associate research scientist at Columbia University Medical Centre (CUMC).

“The study adds to the growing literature on how dangerous long periods of sitting are for our health, and underscores a growing awareness among clinicians and researchers that sitting really is the new smoking,” added Monika Safford, professor at Weill Cornell Medical Centre.

For the study, the team of researchers used hip-mounted activity monitors to objectively measure inactivity during waking time over a period of seven days in about 8,000 over age 45. “We need creative ways to ensure that we not only cut back on the total amount we sit, but also increase regular interruptions to sitting with bursts of activity,” Safford added.

You can easily do some exercises while sitting at the desk. Here are some that you can include-

1. Just stand up and sit down

- If you stand up and sit down (over and over) without using your hands - it can be helpful.

2. Stretch your back with a hug

- Hug your body, placing the right hand on your left shoulder and the left hand on your right shoulder.
- Breathe in and out, releasing the area between your shoulder blades.

3. Ditch email and talk directly

- Instead of emailing a colleague, just walk over instead. The exercise is effortless and will keep you in shape if habitual.  

You can also include a healthy diet while in office-

1. Fruits

Fruits are rich in antioxidants, vitamins and minerals that will keep you full and refreshed through the day. 

2. Nuts

Nuts are protein boosters, so you can take them to office and munch on them whenever you feel hungry. 

3. Sprouts

Sprouts are rich in fiber and protein. Super low in calories, this healthy snack will keep you full for a longer period. 

4. Puffed Rice or Murmura

This humble snack is light and has lesser calories. So go ahead and add them as one of your snack options while at work.

With Inputs from IANS