The hazards of sitting and working for more than ten hours a day

Sitting and working for more than ten hours a day may increase the risk of obesity, cardiovascular disease, musculoskeletal injuries, metabolic disorders, and mental health problems. Long term sitting can affect blood circulation, muscle tone, energy metabolism, and spinal health. It is recommended to get up and move around every hour and adjust work posture.

1. Obesity risk

Prolonged sitting can significantly reduce energy expenditure and lead to fat accumulation. When the body is in a resting state, the basal metabolic rate decreases, and excess calories are more easily converted into abdominal and visceral fat. The inflammatory factors secreted by adipocytes may further interfere with insulin function, forming a vicious cycle. It is recommended to break the sedentary state by standing for work or taking a short walk.

2. Cardiovascular burden

Continuous sitting for more than an hour can slow down venous reflux in the lower limbs and increase blood viscosity. This state may cause vascular endothelial dysfunction and increase the probability of atherosclerosis for several weeks. The heart requires higher pressure to maintain circulation, which may lead to hypertension or coronary heart disease in the long run. Ankle pump exercise can be done at work to promote blood circulation.

3. Spinal injury

Fixed sitting posture can cause sustained pressure on the lumbar intervertebral disc, which can easily lead to disc herniation or small joint disorders. The forward leaning posture of the neck may increase the load on the cervical spine to three times that of standing upright, accelerating vertebral degeneration. Long term relaxation of the lower back muscles may lead to atrophy and reduce spinal stability. Using ergonomic seats can partially relieve stress.

4. Metabolic abnormalities

Prolonged non contraction of muscles can reduce the activity of glucose transporters, leading to a decrease in cell sensitivity to insulin. This condition may develop into insulin resistance for several months, increasing the risk of type 2 diabetes. The decrease in lipoprotein lipase activity can also affect lipid metabolism, leading to abnormal elevation of triglyceride levels. Suggest doing simple stretching every half hour to activate muscles.

5. Psychological impact

Prolonged sitting and restricted physical activity can reduce endorphin secretion and affect emotional regulation function. Lack of physical activity may reduce blood oxygen supply to the brain, exacerbate attention deficit and fatigue. Long term maintenance of a single posture may also be associated with symptoms of anxiety and depression. It is recommended to combine sunlight exposure and deep breathing to regulate the physical and mental state. To reduce the harm of prolonged sitting, it is recommended to use the 20-20-20 rule: stand for 20 seconds every 20 minutes and look out 20 feet. During work breaks, you can do micro exercises such as squatting against the wall and lifting your heels, and complete a 10 minute brisk walk during your lunch break. Increase intake of omega-3 fatty acids and dietary fiber in diet, and reduce refined carbohydrates. Regularly engage in whole-body exercises such as swimming or yoga, and maintain at least 150 minutes of moderate intensity exercise per week. When experiencing persistent lower back pain or numbness in the hands and feet, timely medical evaluation should be sought.