Sitting is the new smoking: Here are a few ways to combat its ill effects

In the modern age, a significant portion of our youth spends their day in front of laptops. Both IT and non-IT jobs demand long hours of sitting. Even after work, this sedentary behaviour continues with engagement in OTT platforms and social media. Sitting in the same position for eight to ten hours a day takes a heavy toll on the body. Many health problems, such as heart disease, stroke, diabetes, back pain, and eye problems await those who sit for extended periods. A study published in 2016 shows that prolonged sitting has similar effects on the body as obesity and smoking.

Prolonged sitting can elevate levels of stress-causing catecholamines in the body. Sameer Anand, senior consultant at Saket Max Smart Super Specialty Hospital, also points out that one of the reasons for high blood pressure among the youth is their sedentary desk jobs. Additionally, prolonged sitting can result in problems like tennis elbow, shoulder pain, low metabolic rate, and decreased productivity, as Dr. Sameer adds.

Reduced blood circulation due to prolonged sitting can lead to fatigue, weight gain, and disc problems. Moreover, it can cause the large muscles in the body to relax, resulting in minimal glucose utilization from the blood. A study conducted by Harvard Medical School indicates that the risk of type 2 diabetes, which affects blood sugar levels, increases due to this. Mental health experts also suggest that prolonged sitting can contribute to mental health issues such as reduced productivity, poor concentration, stress, and lack of motivation.

Here are some simple steps one can take to combat the adverse effects of prolonged sitting:
1. Take intermittent breaks
Take a break every hour during work to stand up, walk, or engage in body movement. Stretching exercises or small neck rotations can be beneficial. Get up now and then to drink water or do something else and then return to your seat only after giving your body some exercise. Consider using smartwatches with alarms to prevent prolonged sitting by reminding you to move periodically.

2. Ensure ergonomic workspace
Invest in an ergonomic workspace that is adjustable and provides adequate support to the back. An ergonomic workspace optimises the health and comfort of individuals with adjustable furniture that gives proper posture support, monitors at eye level, foot support, proper lighting and enough breaks.

3. Stay hydrated
Make sure that you stay hydrated and follow a balanced diet. Make sure that you always have a filled water bottle near you and that you track your intake. You can also set reminders, opt for water-rich food and say no to dehydrating beverages like colas, sugary juices and more.

4. Exercise regularly
Incorporate daily exercise routines such as walking, running, or gym workouts to counteract the effects of prolonged sitting. If you don't want to exercise, find activities that you enjoy, like dancing or playing a game that can give you adequate physical activity. Also, track your progress to stay motivated.

5. Rest for the eyes
Every 20 minutes, take a break from staring at the laptop screen and focus on an object about 20 feet away for 20 seconds to give your eyes a rest. It is called the 20-20-20 rule. Also, consciously blink regularly to moisten your eyes and adjust screen settings to make them more comfortable. You can also use eye drops to lubricate your eyes if you feel they are dry.