The impact of a sedentary lifestyle
Tushar Bisht, a healthcare expert at Veda Rehabilitation and Wellness (India), said that a sedentary lifestyle increases the risk of cardiovascular disease. Sitting for long periods of time slows down blood circulation, leading to high blood pressure and cholesterol levels.
"Lack of movement weakens muscles and joints, which can lead to reduced bone density. Sitting for long periods of time, especially when not in good posture, causes hip flexors to strain and cause back pain," explains Mr. Tushar Bisht.
In addition, lack of physical activity is also associated with a higher rate of mental health problems. Bisht also notes that a sedentary lifestyle can lead to obesity, as lack of exercise reduces calorie intake.
Benefits of reducing sitting time
Mr. Bisht said that a 2024 study published in BMJ Open shows that reducing sitting time by 1 hour per day for people with sedentary activities can help reduce back pain.
Reducing sitting time will improve blood circulation, reduce blood pressure and reduce the risk of cardiovascular disease. Physical activity also helps improve weight control and reduce the risk of metabolic diseases such as diabetes.
You will also see improvements in your mood and concentration, while reducing back pain.
Activities to do when reducing sitting time
According to Mr. Bisht, dynamic breaks are very effective because they help the body relax and calm the mind. Walking for 5-7 minutes without interruption helps you return to a state of concentration, helping to increase productivity.
Bisht also suggested participating in indoor games that require movement such as table tennis. Playing at least one match for 5 minutes can improve team spirit and increase productivity, while creating a joyful atmosphere at work.
Reducing sitting time every day from 40 minutes to 1 hour per day can bring many health benefits, from improving blood circulation, reducing the risk of cardiovascular disease, to improving mental health. Simple activities such as taking a short walk or participating in light sports can help you maintain energy and improve work efficiency.
