Sitting for too lengthy with out motion? 5 methods it may improve danger of coronary heart assault
Sitting for lengthy hours working at your desk, watching tv or lazing round can put you susceptible to coronary heart assault and stroke aside from a spread of different well being points. Courtesy the fast-paced life and expertise making speedy strides, main an lively life-style has grow to be extra of a aware selection than a necessity. Sitting very similar to alcohol, smoking and junk meals has grow to be a danger issue for continual illnesses together with cardiovascular illnesses. When you’re shifting much less, you aren’t solely accumulating extra energy than you require or can burn, you’re additionally doing an injustice to your bones and muscle tissue that may grow to be stiff resulting from lack of movement. (Also learn: 5 dangerous sitting postures to avoid; exercises to correct them)
When you’re sitting in a single place with out shifting, it may additionally have an effect on your blood circulation and blood strain which may additional worsen well being points. Excessive sitting can be linked with atherosclerosis, the buildup of plaque within the arteries, which may make you vulnerable to coronary heart assault. Your LDL levels of cholesterol are additionally certain to extend if you find yourself main a sedentary life-style, not together with workout routines and strolling into your routine, and never being aware about strolling just a few steps or stretching your physique at common intervals whereas at a desk job.
“With a gradual change in everyday life, majority of the population spends more time sitting at one place. A sedentary lifestyle has become increasingly common, with many individuals spending extended periods sitting at desks, in front of screens, or during commutes. Unfortunately, this excessive sitting has been likened to the dangers of smoking, earning the phrase ‘sitting is the new smoking.’ In many cases, it has been seen that sitting for long hours can have detrimental effects on heart health, contributing to an increased risk of cardiovascular diseases. Hence, it is very important to know different ways due to which excessive sitting can harm your heart and discuss the importance of breaking free from sedentary habits,” says Dr Abhishek Singh, Consultant – Cardiology, Manipal Hospitals, Ghaziabad.
Dr Singh explains how sitting for longer hours can affect your coronary heart well being and improve danger of coronary heart assault.
1. Increased danger of atherosclerosis
Atherosclerosis, the buildup of plaque within the arteries, is a major danger issue for coronary heart illness. Excessive sitting promotes a sedentary life-style, resulting in lowered blood circulate and decreased effectivity within the physique’s mechanisms to filter out fatty deposits. This can speed up the event of atherosclerosis, narrowing the arteries and compromising coronary heart well being.
2. Impaired blood circulation
Sitting for prolonged durations restricts blood circulation, significantly within the decrease limbs. This can result in the formation of blood clots, deep vein thrombosis (DVT), and in the end, an elevated danger of coronary heart assaults or strokes. Regular motion and train are important to maintain blood flowing easily and forestall these doubtlessly life-threatening situations.
3. Elevated blood strain
Sitting for lengthy durations has been linked to elevated blood strain ranges. The lack of bodily exercise and decreased blood circulate can contribute to hypertension, a major danger issue for cardiovascular illnesses. Engaging in common train and breaking apart durations of sitting with motion may also help decrease blood strain and preserve coronary heart well being.
4. Increased danger of weight problems
Prolonged sitting is usually related to a sedentary life-style, which may result in weight achieve and weight problems. Excessive weight achieve places further pressure on the center, growing the danger of pulmonary embolism, coronary heart illness, excessive ldl cholesterol, and diabetes. Regular train, mixed with decreasing sitting time, may also help handle weight and enhance total cardiovascular well being.
5. Unfavourable lipid profile
Sitting has been linked to elevated ranges of LDL ldl cholesterol (sometimes called ‘dangerous’ ldl cholesterol) and decreased ranges of HDL ldl cholesterol (generally known as ‘good’ ldl cholesterol). This imbalance can contribute to the event of atherosclerosis and improve the danger of coronary heart illness.
How to stop risks of extreme sitting: Know the precautions and life-style adjustments instructed by Dr Singh:
Although it’s utterly unimaginable to evade the danger of coronary heart illness, life-style modification has a significant position to play in decreasing the danger elements. Some methods by which one can forestall sitting for lengthy hours embrace:
1. Move recurrently
It is vital to interrupt up lengthy durations of sitting by incorporating brief bursts of motion all through the day.
2. Stand and work
Consider utilizing standing desks or adjustable workstations that permit you to alternate between sitting and standing positions. Standing engages your muscle tissue and promotes higher posture, enhancing blood circulation.
3. Schedule lively breaks
Instead of sitting throughout breaks or lunchtime, have interaction in bodily actions equivalent to strolling, climbing stairs, or doing easy workout routines.
4. Prioritize train
Aim for at the least 150 minutes of moderate-intensity cardio train, equivalent to brisk strolling, biking, or swimming, each week. Additionally, incorporate power coaching workout routines to enhance total cardiovascular health.
5. Regular well being check-ups
Schedule routine check-ups along with your healthcare skilled to observe your coronary heart well being and talk about any considerations. They can present customized steering on managing coronary heart illness danger elements and advocate acceptable interventions.