Research indicates that excessive sitting can have a detrimental impact on your health. Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, highlights the dangers of prolonged sitting in his book “Get Up!: Why Your Chair Is Killing You and What You Can Do About It.” With about 10,000 publications demonstrating the harmful effects of sitting, it’s clear that this sedentary behavior can lead to various chronic diseases, including obesity and Type 2 diabetes, regardless of how fit you may be.
Interestingly, the negative effects of prolonged sitting can be traced back to early human history. When early humans transitioned from a nomadic lifestyle to a more sedentary one focused on agriculture, their bone density decreased. This shift towards a less mobile lifestyle resulted in a weaker bone structure, as seen in the human fossil record.
Moreover, research suggests that even if you exercise regularly, prolonged sitting can still compromise your metabolic health. Studies have shown that sitting for extended periods can increase the risk of various health issues, including abnormal glucose metabolism, metabolic syndrome, and premature mortality. It’s important to incorporate regular movement throughout your day, as standing and mild motion can help counteract the negative effects of prolonged sitting.
In essence, while exercise is important for overall health, it cannot fully counteract the damage caused by sitting for long periods. Combining bouts of exercise with consistent movement throughout the day is essential for optimizing health and reducing the risks associated with prolonged sitting. Studies have shown that excessive sitting can increase the risk of various health problems, underscoring the importance of minimizing sedentary behavior and prioritizing movement in daily life. To combat the negative effects of prolonged sitting, researchers recommend the following strategies:
– Monitor your daily sitting time and gradually reduce it each week
– Use a standing desk at work
– Stand up or walk around during commercial breaks when watching TV
A study found that excessive sitting poses the greatest risk to women, with standing for half of the day reducing obesity risk and metabolic syndrome. The molecular cascades that occur upon standing activate muscular and cellular systems that process blood sugar, triglycerides, and cholesterol, decreasing the risk of diabetes and obesity. Prolonged sitting impairs health by preparing the body for shutdown and death.
To combat the exhaustion caused by excessive sitting, it is recommended to incorporate more movement into daily life. Standing for at least 10 minutes each hour is advised, with a limit of sitting for three hours or less.
A study showed that too much vigorous exercise can backfire, while moderate exercise has numerous benefits. Strength training should be limited to 40-60 minutes per week to avoid negative long-term effects.
In practical terms, focusing on mild to moderate physical activities, such as walking, is recommended to keep the body in motion without excessive strain. Son alrededor de 2,000 pasos por milla, y cada 1,000 pasos que das en promedio al día reduce tu mortalidad en un 10% a 15%.
Y, una vez más, aunque los beneficios comienzan a estancarse alrededor de los 12,000 pasos, no disminuyen y se vuelven contraproducentes, como sucede cuando haces demasiado ejercicio de alta intensidad.
Para una vida más saludable, renuncia a tu silla.
La evidencia es abrumadora en este momento de que estar sentado durante mucho tiempo reducirá tu esperanza de vida al promover enfermedades crónicas. Como mínimo, evita estar sentado por más de 50 minutos de cada hora. Idealmente, querrías limitar el tiempo sentado tanto como sea posible. Como se mencionó anteriormente, las personas que viven en comunidades agrarias se sientan un promedio de solo tres horas al día, lo cual sería una meta admirable.
También recomiendo desafiarte a ti mismo a caminar tanto como sea posible cada día. Si tienes que elegir entre ir al gimnasio a hacer ejercicio y simplemente caminar más, caminar puede ser la mejor opción. Dicho esto, si realmente quieres obtener beneficios máximos, agrega 75 minutos de ejercicio de alta intensidad y 40 minutos de entrenamiento de fuerza por semana también.