By Sharon Groves

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We all probably know that too much sitting can be bad for our health, especially after a long TV binge.

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As most of us are choosing to delay our retirement, we tend to sit at our workspace perhaps up to 8 hours every day, then go home and sit even more watching our favorite TV programs.

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Exactly what happens to our bodies and our minds when we sit too much?  Is it really so bad for us since we’ve basically worked all our lives?

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When we are sedentary for a long time, everything slows down, our bodily functions,  and even our brains. Our muscles weaken and deteriorate and our posture worsens.  When our muscles are moving or engaged  (remember our heart is a muscle) fresh blood and oxygen is pumped throughout our entire bodies.  This keeps our minds stimulated and focused and  promotes healthy bodily functions.

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Prolonged sitting has been linked to high blood pressure and elevated cholesterol, as well as an increased risk for colon, breast, and endometrial cancers.  One theory is that excess insulin encourages damaging cell growth.  Regular movement in our bodies boosts antioxidants that kill cell-damaging, and cancer-causing free radicals.  But when our muscles aren’t moving, they don’t respond to insulin and then the pancreas ends up producing more and more.  This can possibly lead to diabetes.  Sitting for more than 8 hours a day has also been associated with a 90% increased risk of type 2 diabetes. (from a 2015 Internal Medicine Report)

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Muscle degeneration and back problems are another by-product of excessive sitting.  When we move, soft discs between our vertebrae expand and contract like sponges, soaking up fresh blood and nutrients.  When we sit too long, discs are squashed
unevenly and collagen hardens around tendons and ligaments.

So what can I do? Sit less and move more!   Examples are maybe standing while talking
on the phone or even when you eat lunch.   Go for a walk during work breaks rather than gathering in a conference room.  If you work at a desk, try a standing desk, or simply improvise with a high table or countertop.  Every 10 to 15 minutes, get up and move or walk around.  Simple stretch exercises help greatly. Bend over, touch your toes or do arm circles.  Trade TV time for hobbies.  Set regular alarms on your phone as a reminder to stand up, stretch and decrease your sitting time. According to “Peak Fitness,” getting up and walking around for 2 minutes every hour increased their lifespan by 33% compared to those who did not.

The moral is two-fold:  stand up a minimum of once an hour plus get at least 30 min of activity in a day.  Remember to drink plenty of water and stay hydrated and….. stop & smell the roses.