Dr Sonia Gupta
In today's world, technology has made our life easier, smarter,faster and no doubt comfortable as well but besides this convenience, it has quietly introduced a serious health threat; PROLONG SITTING. Whether we are working in office, traveling in vehicles or relaxing at home,we spent most of the time in sitting only. This has become such a global problem that doctors and researcher warn us with a phrase" Sitting is the new smoking".
At first this statement may sound exaggerated but when we look deeper, the comparison becomes clear. Just like smoking, sitting for long hours slowly damages the body from inside, which increases the risk of chronic diseases and thus reducing the quality of life. The danger lies not in sitting itself but in sitting for too long without movement.
WHY SITTING IS BEING COMPARED TO SMOKING?
New researches has exposed it's harmful consequences which leads to:
Heart diseases: Inactivity reduces blood circulation and metabolism leading to high blood pressure, cholesterol problems and blocked arteries.
Obesity and diabetes: Sitting burns few calories which causes fat accumulation and insulin resistance.
Musculoskeletal problems: long hours of slouching over desk or screens cause back pain, neck stiffness and poor posture.
Weak muscles and bones: Without regular activity, muscles lose strength and bones become fragile.
Mental stress and fatigue: A still body often leads to a restless mind. Lack of physical activity is strongly linked with anxiety and depression.
In simple terms, sitting is a SILENT LIFESTYLE KILLER.
THE PHYSIOTHERAPY PERSPECTIVE__Movement is medicine.
Physiotherapist strongly believe that human body is made to move, not to remain still. Our joints muscles and bones are like a part of machine_ when they are used regularly, they stay strong and flexible. When neglected they become stiff and weak
From a physiotherapy perspective, sitting for long hours is dangerous because it creates a chain reaction of health problems.
*Postural issues: slouching forward puts strain on the spine and neck.
* Muscle imbalance: Some muscles like hip flexor, become tight while other become weak like glutes muscle.
* Circulation problems: Blood flow slows leading to swelling, varicose veins and even risk of clots.
* Joint stiffness: knee, hips and shoulders lose mobility when they are not moved regularly.
But the fact is that movement can prevent and even reverse many of these problems. Physiotherapist often states: Movement is medicine. Physiotherapy not only cure but also make aware if movement, correct posture and preventing long term illness. Simple daily actions, exercises and stretches can work like natural therapy for the body.
SIMPLE PHYSIOTHERAPY - BACKED SOLUTIONS:
Mini Breaks :
Stand up and stretch for 2 - 3 minutes every 30 minutes of sitting.
Walk to get water , stand while talking on the phone and take stairs instead of lifts.
Desk Exercises:
An IT worker spends about 8- 9 hours daily on desk. A few movements at your workstation can improve circulation.Follow 30-30 rule , 30 minutes of sitting followed by 30 seconds of stretching and 30 seconds of walk.
Ergonomics training and advice ; About the modification of your furniture and work place.
* Neck stretches: Slowly tilting your head side to side.
* Shoulder rolls: Rotate shoulders forward and backward.
* Seated marches: lift your knees alternately while sitting.
* Ankle circles: Rotate ankles to improve blood flow in the legs.
Correct sitting posture:
* Keep your back straight and supported.
* Place feet flat on the ground.
*Adjust screen height to eye level to avoid neck strain.
Strength and stretching Routines:
At home dedicate 20- 30 minutes to Exercises like squats, lunges and planks to Strengthen muscles.
Lifestyle changes:
*Replace short distances with walking or cycling.
*Engage in Household chores like cleaning, Gardening or cooking as a form of physical activity.
* Spending time outdoors: Play with Children like our old games of hide n seek, hopscotch etc.
The biggest difference between sitting and smoking is SITTING CAN BE BALANCED. Just adding more activity in daily life. Even small changes can create big results.
* A 30 minute walk daily Lowers heart disease risk.
* Stretching at work prevents stiffness and pain.
*Replacing one hour of TV with walking or cycling can improve mood and fitness.
* Choosing stairs over elevators burns calories and strengthen muscles.
*150 minutes/ week walk is recommended by WHO.
These are not difficult changes . They are small decisions made daily which together bring powerful health benefits.
Modern work culture encourages sitting- long office hours, online education and even entertainment are mostly screen based. Workplaces can promote standing desks, walking meeting and active breaks.
Schools can include physical activity between classes to keep children active.
Families can plan weekend activities like cycling, gathering in parks and different old games.
If we treat prolong sitting as a serious matter than our future generation can be saved from a wave of lifestyle related illnesses.
Some studies shows sitting more than 6 hours increases risk of early mortality, similar to smoking. No doubt in today's world, everything is in our hands or in our pockets, we can do shopping, send invitations and greetings, our online classes, jobs because scrolling is the favorite hobby of everybody nowadays.
Sitting itself is not our enemy- it is the excessive, continuous sitting that harms us. The simplest solution is to move more and sit less. Physiotherapy teaches us that prevention is better than cure. According to health experts, human body needs atleast 8000- 10000 steps a day for a healthy life. Our modern lifestyle is pushing us towards Inactivity.
So next time , you find yourself sitting too long, remember, your chair is not your best friend- your movement is your real medicine. Human body is design to move not to stand still as sitting is like a silent lifestyle killer. If you want your ageing to be healthy start working on your youth health. Don't wait for tomorrow.
(The author is a Physiotheraist GMC, Jammu)