Get Off the Couch!

Health risks associated with a sedentary lifestyle.

You sit on your commute, at your job, while you eat, when you hang out with friends, and as you relax on the couch in the evening. Then you lie down to sleep. If you took some time to determine what percentage of your waking hours you spend sitting, lounging, or sleeping, it would be a large majority of your time.

What’s so bad about being sedentary? It’s associated with a number of negative health conditions, none that you want. The solution? Move more throughout the day—not just when you’re at the gym.

Keep reading to learn a few of the dangers of spending too much time on your backside.

Weight Gain

Sitting or lying down requires much less energy than standing or moving your body. Moving your muscles burns calories. No wonder people who live sedentary lifestyles are more likely to be overweight! To prevent weight gain that comes from sitting too much, you’ve got to exercise at a moderate intensity for at least 60 to 75 minutes a day.

Weak Muscles

Sitting for the majority of the day weakens your muscles. It causes muscle cells to waste away in your legs and glutes, making you more prone to falls and injuries. The sitting position also shortens and weakens your hip flexor muscles, increasing your risk of hip joint pain and problems.

Back and Neck Pain

Back pain is a leading cause of doctor visits. Deal with chronic back or neck pain? If may be because you sit most of your day. Sitting for long periods of time every day can lead to back and neck problems, especially if you have poor posture or sit in an unsupportive chair. Poor posture can also contribute to compression in your spinal discs and premature disc degeneration.

Heart Disease

It’s no secret that exercise is good for your heart. Without exercise, you’re at a much greater risk of heart and circulatory system problems. In fact, studies show sedentary people have a 147-percent greater chance of developing heart disease than their mobile peers. Heart disease includes a range of conditions such as heart attack, stroke, arrhythmia, high blood pressure, heart failure, and peripheral artery disease.

Depression and Anxiety

Sitting around is just as bad for your mental health as your physical health. People who sit most of the day have been found more likely to suffer from depression and anxiety. So get up and get moving to support your mental health.

Diabetes

Diabetes occurs when blood sugar (glucose) levels are too high and when the body becomes resistant to the effects of insulin. One cause of type 2 diabetes is lack of exercise. When you exercise, muscles use up extra glucose in the bloodstream. Sitting around, however, can cause glucose to build up in the blood, leading to high blood sugar. A sedentary lifestyle also increases insulin resistance, which contributes to high blood sugar.

Certain Cancers

Need another reason to move more? People who stay on their rear most of the time have a greater chance of developing cancers such as colon, breast, bladder, kidney, stomach, and endometrial. Getting adequate amounts of physical activity each day is a proven way to lower hormones that may contribute to cancer development. Exercise also helps reduce inflammation, strengthen the immune system, prevent obesity, and lower levels of insulin, all which play a role in the growth of cancer cells.