Immediately After Sitting:
Right after you sit down, the electrical activity in your muscles slows down and your calorie-burning rate drops to one calorie per minute. This is about a third of what it does if you’re walking. If you sit for a full 24-hour period, you experience a 40 percent reduction in glucose uptake in insulin, which can eventually cause type 2 diabetes.
After Two Weeks of Sitting for More Than Six Hours a Day:
Within five days of changing to a sedentary lifestyle, your body increases plasma triglycerides (fatty molecules), LDL cholesterol (aka bad cholesterol), and insulin resistance. This means your muscles aren’t taking in fat and your blood sugar levels go up, putting you at risk for weight gain. After just two weeks your muscles start to atrophy and your maximum oxygen consumption drops. This makes stairs harder to climb and walks harder to take. Even if you were working out every day the deterioration starts the second you stop moving.
After One Year of Sitting More Than Six Hours a Day:
After a year, the longer term effects of sitting can start to manifest subtly. According to this study by Nature, you might start to experience weight gain and high cholesterol. Studies in woman suggest you can lose up to 1 percent of bone mass a year by sitting for over six hours a day.
After 10-20 Years of Sitting More Than Six Hours a Day:
Sitting for over six hours a day for a decade or two can cut away about seven quality adjusted life years (the kind you want). It increases your risk of dying of heart disease by 64 percent and your overall risk of prostate or breast cancer increases 30 percent.
Head:
Blood Clots that form after sitting too rigidly can travel to the brain, causing strokes.
Lungs:
In individuals who experience heart failure, fluid first backs up in the lungs.
Arms:
Physical activity reduces the risk of hypertension, or high blood pressure.
Stomach:
Sitting too much contribute to obesity and colon cancer. Enzymes in the blood vessels of muscles responsible for burning fat get shut off, and the body’s method of metabolizing fuels such as glucose and lipids gets disturbed.
Neck:
Fluid retained in the legs during the day moves to the neck at night and contributes to obstructive sleeps apnea.
Heart:
A sedentary lifestyle contributes to cardiovascular disease. In people who suffer from heart failure and obstructive sleep apnea, fluid collects in the lungs and neck at night.
Legs:
Fluid collects in the legs during sitting. Walking helps pump it out before it causes problems.
To Counter-Act the Effects:
1. Get up every hour, move around for at least five minutes.
2. Schedule activity throughout the day.
3. Find what your daily baseline of activity is using a pedometer, using those numbers, increase your activity appropriately.
4. Have a task that can be done in small bursts if you are going to be sitting for a long time, such as cleaning up or reorganizing, such as on commercials during a marathon, or organizing papers if you have a long work day in the office.
Just remember to get up an move around, at the minimum a few minutes of getting up every hour.
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