A 2010 examine from Australia discovered that for every additional hour individuals spent sitting day by day throughout a 7-year-period, their total danger of dying elevated by 11%. Adults who sat 11 hours or extra a day had a 40% elevated danger of dying in the course of the subsequent 3 years, in comparison with those that sat for lower than 4 hours a day and that is whereas taking into consideration the health and train standing of the examine individuals.

Researchers from the American Cancer Society found that ladies who sat greater than 6 hours a day had been at a 37% elevated danger of early demise, in comparison with ladies who sat for lower than 3 hours. Men had a 17% elevated danger (even amongst those that exercised) whereas one other examine carried out in 2012 discovered that if the typical American decreased their sitting time to three hours per day, life expectancy would climb by 2 years.

Clearly, prolonged sitting is more and more being acknowledged as a major well being hazard since muscular tissues make up the vast majority of the physique mass the place there are over 600 muscular tissues in our physique and all of them work in synchrony to make sure that we operate each day in consolation and ease however by means of our day by day hectic schedule and time certain actions, we are inclined to neglect sustaining the fitting posture and revert to defective seating or dangerous posture which together with related stress work impacts the muscular tissues essentially the most. Such repeated injury to the muscular tissues is named ‘Repetitive Strain Injury’(RSI).

In an interview with HT Lifestyle, Dr Amelia Sahana Michael, Pain and Palliative Medicine at Aster CMI Hospital in Bangalore, defined, “While RSI damages the muscle fibres, lack of sleep in our busy schedules prevents the muscles from relaxing, leading to further discomfort and pain. A combination of this leads to constant pain, stiffness, reduced vigour and concentration at work. This common concern and condition if not addressed by an expert would lead to chronic myofascial pains. Most would think that undergoing physiotherapy and weight training would help tone, strengthen and relieve muscle pain. The contrary is true with RSI.”

Dr Siri M Kamath, Senior Consultant Physician and Covid job Co-Incharge at BGS Gleneagles Global Hospital in Bengaluru, elaborated, “A sizeable majority of office goers in cities work at a desk all day. Remaining in the same position for more than eight hours a day and the sedentary behaviour not only creates muscle tension but can also contribute to long-term health issues including neck and shoulder pain, obesity, stress, lower back pain, carpal tunnel syndrome and tendency to develop lifestyle related diseases such as diabetes and atherosclerotic cardiovascular disease.”

According to the well being professional, there are a selection of different drawbacks of extended sitting that embody:

• Declining athletic efficiency
• Sitting for lengthy durations often contains poor posture. This places lots of strain on the decrease again and leads to weaker glutes. Weak glutes (buttock muscular tissues) means much less stability within the hips and fewer pushing energy with the legs. Poor posture shortens and tightens the hip flexors (muscular tissues at the back of the thigh), which can make one weaker, much less versatile, and fewer cellular.
• Prolonged sitting can also create pressure within the neck and shoulders. Our head weighs a minimum of 5 kgs, and if somebody suggestions their head ahead, their neck muscular tissues are engaged to maintain their head from falling additional ahead. This places a pressure on the muscular tissues of the neck and higher again, usually for hours at a time. Typing and scrolling the web and social media with our fingers in a strained place can create points within the forearms and wrists.
• Poor physique posture spills over into different areas of our lives, together with any sports activities or train actions we could undertake. This will increase the probabilities of accidents, additional compromising the flexibility to remain lively.
• Anxiety and melancholy – According to an Australian examine, staff who reported sitting for longer than 6 hours per day had increased charges of hysteria and melancholy in comparison with those that sat for lower than 3 hours per day. Women reported increased ranges of psychological misery than males. There are a number of potential causes of this tendency, together with poor well being because of inactivity, disturbed sleep because of numerous display screen time, and social isolation.
• Dementia together with Alzheimer’s – Studies exploring the relation between sedentary habits and cognitive efficiency haven’t solely proven a hyperlink between an excessive amount of sitting and a decreased capability to focus, but in addition rising the danger of Alzheimer’s and dementia.

Dr Amelia Sahana instructed, “Cardio related exercise is a disciplined activity done to improve blood circulation, health, and fitness, while stretching is the only disciplined activity that helps keep our muscles flexible and healthy. Setting apart time for regular stretching exercise, either at work, home, or the gym, will benefit you. Let us take an IT professional for example – sitting at the desk the whole day, working on the computer, managing the mobile phone, deadlines to keep. The result is neck pain and shoulder pain, as muscles are tense and tight, low back pain due to unsupported wrong seating positions. Specific stretching exercises, to these group of muscles at regular intervals for a few minutes through the day, removes that RSI, thus relaxing the muscle, preventing pain, and improving mobility.”

She added, “With winter this year being the coldest we have experienced recently, tight/ stiff muscles are common. Regular stretching will help maintain good flexibility, reduce joint/ back pains, maintain good circulation, good posture, improve physical activity, mood and relieve stress. Stretching helps at all ages, if gentle, individualized, and specific to the group of muscles prone to injury based on their specific activities. Stretching is the best new year resolution to keep you fit and going.”