The Ill Effects of Sedentary Occupation and Lifestyle

What is sedentary occupation? Many of us mistakenly believe that the term “sedentary” refers to people who do not exercise. Scientists now use this term to describe behaviors, which belong to a distinct class, and which is unrelated to lack of exercise. One of the major contributors to the ill effects of sedentary lifestyle is the “couch potato” effect.

We consider ourselves active enough, for we spend some time from our daily schedule exercising. Most of us spend the day sitting at a desk at work, then return home to sit in our comfortable armchairs or in front of the PC. People who have online jobs and work from home have similar lifestyles, or in their case the hours of sitting are longer. We tend to ignore warnings about sustained sitting in poor postures because we do not see the ill effects immediately. Sadly, the threat is very real, and once the damage is done, it is nearly impossible to undo.

The ill effects of sedentary behavior is not only limited to the workplace. During off hours and leisure times, the posture we assume during seating will also be a contributing factor. The negative health effects then become cumulative and in the end, irreparable damage is done to our bodies. The most common health issues that can arise from poor sitting postures include obesity, heart disease, diabetes and in extreme but rare cases some types of cancers. The physiological consequences are only slowly being unraveled.

In a recent animal study, it has been shown that restricting the movement of the animals for prolonged periods of times lead to the development of unhealthy cellular changes in their muscles. The animals showed signs of insulin resistance and higher levels of fatty acid in their blood. Researchers now believe that these changes are brought about by the lack of muscle contractions. These findings suggests that if your muscles are unused for sustained periods of times they change in subtle fashion and your risk of cardiovascular disease and diabetes will increase significantly.

In addition to having negative impacts on metabolic processes in the body, sedentary behavior has damaging effects on the spinal cord. The spinal cord gets so much burden due to bad posture while being seated, and long, motionless hours of sitting, that the damage accumulates over time and soon, this becomes chronic. The back stoops as back muscles are exhausted. Lumbar (lower back) and cervical (neck) regions of the spine sustain the most damage. When the cervical spine is affected, the blood flow to the brain is impeded. This can cause headaches, dizziness, tinnitus (ear noises, including ringing in the ears), vision and memory impairment.

Some people tend to believe that regular exercising will prevent the harmful effects of this condition. In an article published in the New York Times, it states “regular workout sessions do not appear to fully undo the effects of prolonged sitting”. There is still a lot of research to be done in this field to fully understand the mechanisms by which prolonged sitting and sedentary lifestyle affects us and find cures and treatments for these effects. For the time being, there are certain things that you can do to avoid or minimize the risks associated with sedentary lifestyle. Most importantly, give yourself a break as often as you can. Use every opportunity you get, to stand up from your chair and move about for a while.

Sitting is inescapable for most of us, especially if we have a desk job. The best approach in preventing the ill effects of prolonged sitting will be to choose ergonomics over reduced costing. Ergonomics helps design the work place, including seating and devices in the work environment to fit the human body. It involves sitting in a reclined position, choosing chairs with armrests, which reduce pressure on the vertebral discs in your spinal column.

Correct pose while sitting can be achieved by permanently changing the bad sitting posture that you are so accustomed to. Since keeping the knees close together makes you more prone to “slumping,” choose a chair that is wide enough to keep your knees apart. Go for a chair, that will provide proper back support so that the body is kept in an upright position. In addition, keep your head and body straight while you are sitting. Almost all posture related spinal disorders are avoidable. All you need is an understanding of the situation and proactively making a decision rather than wait until all the damage is done.

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  1. a body at rest tend to stay at rest… a body in motion tend to stay in motion…good suggestions Safa.

  2. I’m a writer and I have to work on computer for at least 8 hours daily, which makes my occupation quite sedentary.
    You are researched the topic nicely, however there is no choice for someone like me.

  3. Good one and true but if we get up every once and awhile
    to break up the time at our desk it does help.

  4. I forgot to say really good pictures too. ^_^

  5. great info

  6. excellent piece

  7. Great advice. Many people seat too much at work. We must sit properly and less whenever possible.

  8. Thankx for this honey

  9. I sit at the computer way too long, but I don’t really have a choice here. However, I’ll take your advices & try to use them as much as possible.

  10. Points to ponder. Very good advice.

  11. Good information… really like pictures:) Thanks!

  12. This is good advice. Most of us depend on exercise to avoid these problems. it seems we must do more.

  13. Like this

  14. yes, it’s very useful for online writers that sitting and work with computer for hours. thanks for sharing with us.

  15. Great share. Thank you for the information.

  16. Thank you for sharing this. I guess I am prone to this problem.

  17. Excellent piece of writing!

  18. Good health info, thanks for the share :)

  19. Real job involves being sat in front of the computer for hours and then I’ll sit for hours writing. Yep, definitely susceptible!

  20. Really excellent info. We must aware on this

  21. Really excellent info. We must aware on this

  22. Good article. My little daughter improves my health when she interrupts me every five minutes. I should be more grateful. Thanks.

  23. Nice info

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  24. Well researched article.

  25. I’ll know to better protect my body. Thank you.

  26. Very well researched and informative article, lots of very important and helpful hints for we who lead sedentary life styles. I definitely need more breaks filled with motion. I was aware of some of this but definitely not all of it. I shall work at doing better at being less sedentary. Placing your link on my FB wall. I’m connected to several sedentary folks just like me and they need to read this. Excellent article.

  27. Thanks for this. very valuable information here bookmark it. I will read it later.

  28. now, I have to be careful if I’m working, nice info :D

  29. A good share here cheers

  30. A good share and very true.

  31. Of course sedentary lifestyle is one negative factor seen in modern times.Your article is timely as most of us are always hooked to the Computer and your suggestions will help in correct sitting postures and prevent health problems.

  32. Well researched article.

  33. thanks for this information to make us think more about our posture.

  34. great info thanks

  35. Those fist two pictures are my favorites position. I’d better start adopting the third as a habit. Thank you ^_^

  36. Such a well-written, informative and entertaining piece, Safa. Loved it. You’ve done your research – and the couch potato pic is excellent!

  37. stopped by

  38. A good share here . Thanks

  39. Thanks for the information :P

    Less time on computer…more time exercising :D

    Anyway, Nice Article!

  40. Wow, guess I need to change my posture at the computer desk.

  41. Good one and true but if we get up every once and awhile
    to break up the time at our desk it does help.

  42. great article and superb images. thanks for your support too!

  43. are you still writing

  44. The image showing the correct sitting posture is a good reminder for people like me, who sit for long hours every day.

  45. Important info, thanks for sharing

  46. very important and helpful hints

  47. here again :-)

  48. here again…

  49. I just read it again :)

  50. Good sharing this subject matter.

  51. hy,, :)

  52. here again :D

  53. where did you go

  54. Come again to see the correct sitting posture as a reminder.

  55. excellent piece of work. i think the main theme is to keep your body in a position so that it feels more relaxed and comfortable. cervical spine problem can create shoulder pain also.

  56. I’ve seen all of your articles. it is full knowledge :)

  57. Thanks for sharing this..i get some tips in here..well written !

  58. Fantastic article. Full of good advice, told in a humorous way. Brilliant, Safa.

  59. measure sitting position is really hard. it’s habit to sit as my will, to change it meaning make a new habit too

  60. great article and fabulous pictures

  61. good article ,thanks

  62. very interesting…

  63. Here again

  64. nice share

  65. true

  66. Very informative article Safa. Great job

  67. I found myself sitting too much, quite unhealthy.

  68. Being proactive with our lifestyle certainly will keep our bodies healthy to the best of our abilities. Exercise is so important – get up and move!!!

  69. Well written article.
    Great tips and informative…Thanks, for the share

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