THE HAZARDS OF EXCESSIVE SITTING SHOULD YOU BE WORRIED

In recent years, numerous studies have drawn connections between poor health and a sedentary lifestyle. The question arises: how great is the danger of excessive sitting, and can exercise or alternative seating options truly alleviate the risks? While the claim that sitting is "the new smoking" may be an exaggeration, it is undeniable that our prolonged reliance on chairs comes with its own set of drawbacks.

So, what is an acceptable amount of sitting time? How frequently should you take short breaks to walk around? And do gym balls offer any benefits? Brace yourself, because it might be time to stand up while reading this article.

To begin, the idea that sitting can be detrimental to health is not a recent scare tactic but rather an issue that has been identified for decades. As early as the 1950s, a study revealed a correlation between sitting and heart attacks, noting that double-decker bus drivers were twice as likely to experience heart attacks compared to their conductor colleagues. Since then, numerous studies have linked sitting to various health conditions. In fact, a 2013 analysis of these studies concluded that prolonged sitting is associated with a higher risk of all-cause mortality.

The problems caused by excessive sitting can be broadly classified into two categories: postural problems and cardio-metabolic issues. While you can alleviate postural problems to some extent through targeted stretches and mobility exercises (such as controlled lunges or squats) or by adopting joint-friendly sitting positions, the same cannot be said for cardio-metabolic issues.

Even if you engage in regular physical activity, excessive sitting can still be harmful. Professor Kelly Mackintosh, an expert in physical activity and health at Swansea University, explains that being active for an hour in the morning but spending the rest of the day sedentary does not eliminate the risk associated with prolonged sitting. In other words, meeting the government guidelines for physical activity does not necessarily counteract the negative effects of being sedentary for extended periods.

Prolonged sitting can lead to postural problems and pain by causing stiffness in muscles and tendons, resulting in conditions such as patellofemoral pain syndrome (commonly known as "runner's knee") and lower back pain. A recent study even discovered a link between prolonged sitting and hip extension issues, which can contribute to various musculoskeletal problems. Additionally, long-term sitting at the workplace has been associated with neck pain.

As for the broader health implications, the exact reasons why sitting is associated with various health conditions are not entirely understood. However, the most plausible explanation is that sitting puts the body in a state of rest. Extended sitting slows down metabolism, restricts circulation, and impairs the body's ability to process glucose. It essentially deactivates some of the body's largest muscles, leading to consequences such as increased waist size and an elevated risk of developing diabetes.

So, what can you do to mitigate the risks? Sitting on a gym ball may not be the solution; in fact, it could have negative consequences. One study comparing gym balls to office chairs concluded that prolonged sitting on a stability ball did not significantly alter sitting posture but did increase discomfort. Another study found associations between sitting on a ball and "spinal shrinkage."

Addressing your posture, on the other hand, can be more effective. At work, maintaining your screen at eye level and keeping your feet flat on the floor are good starting points for achieving less painful spine and hip positions. However, the most impactful action you can take is to get up and move around every

15, 30, or 60 minutes. "There are numerous studies investigating this," emphasizes Professor Mackintosh. "The optimal duration for breaks is yet to be determined, but breaking up your overall sitting time with intermittent standing is beneficial for various aspects of your health. Even standing once every 60 minutes can make a significant difference."

Ideally, you should also take the opportunity to stand for extended periods whenever possible. "An important question is what employers can do to support positive behaviors and reduce sedentary behavior," says Professor Mackintosh. "But if that's not happening, or if you're working from home, consider whether there are tasks you can perform without sitting. Can you read emails while standing? Can you take business calls while standing or go for a walk while brainstorming?"

Now, take a moment to reflect: were you standing comfortably while reading this article? If not, perhaps it's time to give it a try.