At Hawthorne Chiropractic, we regularly see patients dealing with the health and body consequences of a sedentary lifestyle. Sitting for long periods weakens muscles, contributes to poor posture and back pain, increases the risk of chronic conditions like obesity, and can negatively impact mental well-being. Sedentary behaviour slows the metabolism, reduces calorie burning, and hinders the body’s ability to break down fats and sugars, while also affecting blood circulation and bone density.
Luckily, by taking regular breaks, moving when possible, and even introducing chiropractic care, these health risks may be mitigated, and pain can be managed.
What are the Physical Health Risks of Sitting for Long Periods?
A sedentary lifestyle increases the risk of weakness, pain, and diseases. When sitting for long periods isn’t mitigated, you become at risk for the following:
- Muscle and Bone Weakness: Prolonged sitting leads to the weakening of large leg and gluteal muscles, making you more prone to falls and injuries, and can contribute to weaker bones.
- Poor Posture and Back Pain: Slouching and rounded shoulders while sitting can strain the spine and its joints, leading to pain and irritation in the spine.
- Increased Risk of Chronic Diseases: Sedentary behaviour is strongly linked to a higher risk of obesity, type 2 diabetes, heart disease, and certain cancers.
- Metabolic Issues: Sitting for extended periods slows your metabolism, causing your body to burn fewer calories and making it harder to regulate blood sugar and blood pressure.
- Poor Circulation: It can lead to blood pooling in the legs and feet, potentially causing issues like deep vein thrombosis (DVT) and varicose veins.
What are the Mental Health Risks of Sitting for Long Periods?
Movement is vital for both physical and mental health, and a sedentary lifestyle negatively impacts mental health as it reduces the positive effects of physical activity. It can also worsen existing conditions and contribute to stress and poor emotional well-being. Mental health conditions can appear, such as:
- Depression and Anxiety: A sedentary lifestyle increases the risk of developing depression and anxiety. Regular physical activity is known to reduce symptoms of these conditions, so a lack of exercise can worsen them.
- Insomnia: Sedentary time has been linked to sleep disorders and insomnia.
- Stress: Excess sedentary behaviour is also correlated with increased stress levels.
- Lower Emotional Well-being: Accumulating high amounts of sedentary time has been associated with lower levels of overall emotional well-being.
How Can You Reduce the Impact of a Sedentary Lifestyle?
Break Up Prolonged Sitting
- Take frequent short breaks: Aim to stand up and move for at least a few minutes every half an hour, even if you exercise regularly.
- Use active methods for communication: Instead of emailing, walk over to a colleague’s desk to talk.
- Incorporate activity into tasks: Stand while on the phone, walk during television shows, or listen to recorded audiobooks while moving.
Incorporate More Activity
- Choose active transportation: Walk or cycle to work or park further away from your destination.
- Take the stairs: Opt for the stairs instead of the lift or escalator whenever possible.
- Do chores and hobbies: Break up the day by engaging in housework, gardening, or other hobbies that require movement.
- Consider a standing desk: A standing desk can help you reduce time spent sitting at work.
Meet Physical Activity Guidelines
- Moderate-to-vigorous activity: Australian guidelines recommend 2.5 to 5 hours of moderate-intensity or 1.25 to 2.5 hours of vigorous-intensity physical activity per week.
- Strength training: Include strength training on at least two days a week to build and maintain muscle strength.
- Variety: Incorporate a range of activities that include fitness, strength, balance, and flexibility.
Use Technology to Your Advantage
- Workout videos: Use workout videos or online resources to exercise at home.
- Fitness trackers: Wearable devices like fitness trackers can send reminders to move and help you meet daily step or standing goals.
Can a Chiropractor Help with Sedentary Lifestyle Impacts?
A chiropractor can help with a sedentary lifestyle by correcting spinal misalignments, improving joint mobility, reducing muscle tension, and promoting better posture, which are common issues caused by prolonged sitting. Through adjustments, stretches, and ergonomic advice, chiropractors can help alleviate the aches and discomfort associated with inactivity and support an active lifestyle.
Book in with Hawthorne Chiropractic
Would you like to explore how chiropractic care can help you manage your chronic back pain?
Dr Nicholas Armitage is a Brisbane chiropractor located in Hawthorne on Brisbane’s southside. Nicholas and the team at Hawthorne Chiropractic look forward to helping you find a new lease on life through specialist care. Dr Armitage is also a DVA Chiropractor and works with clients who have been in car accidents.
Chat to us today or visit our Brisbane clinic.
