Why sitting is the new smoking

Did you know that even if you're active, prolonged sitting can still have serious implications for your health? Today, we're diving into why sitting is being dubbed the 'new smoking' and, more importantly, what you can do about it.

Our modern lifestyles have led to a sedentary pandemic. From remote work to binge-watching our favourite Netflix shows, we're spending more time than ever before being seated.

While it’s common knowledge that physical inactivity is a major risk factor for various health issues, what's less known is that prolonged sitting is bad for you, even if you're physically active.

The Health Implications of Prolonged Sitting

You might be wondering, "How can sitting be as bad as smoking? It's just sitting, right?" Wrong! Prolonged sitting has been linked to a host of health issues, including:

Cardiovascular Health

Prolonged sitting can significantly increase your risk of cardiovascular disease. When you sit for extended periods, your blood flow slows down, and your body's ability to regulate blood sugar and break down fats decreases. This can lead to high blood pressure, high cholesterol, and even heart disease.

Metabolic Health

Sitting for too long can wreak havoc on your metabolism. When you sit, lipoprotein lipase, an enzyme that helps break down fat, becomes less effective. Plus, your body's ability to regulate glucose decreases, leading to insulin resistance and potential weight gain.

Musculoskeletal Health:

Chronic sitting can lead to back pain, poor posture, and reduced muscle strength, particularly in your core and glutes. When you sit, your hip flexors tighten and your glutes weaken, leading to muscular imbalances and a higher risk of injury.

Mental Health:

Believe it or not, prolonged sitting can also impact your mental health. When you sit for too long, you miss out on the mood-boosting benefits of physical activity and your social interactions may decrease, leading to feelings of isolation.

 The Active Couch Potato Phenomenon

You might be thinking, "I go to the gym five times a week, so I'm safe." Unfortunately, that's not the case. Even if you're physically active, prolonged sitting can still negatively impact your health. This is known as the active couch potato phenomenon.

 Think of it like this. Exercise is not a licence to sit all day. Just as you can't out-exercise a poor diet, you can't out-exercise a sedentary lifestyle. Even if you're a fitness enthusiast, sitting for too long can still increase your risk of chronic diseases and even shorten your lifespan.

 Why Is Sitting the New Smoking?

You're probably familiar with the dangers of smoking. It's a well-known fact that smoking can increase your risk of various cancers, heart disease, and even premature death. But did you know that prolonged sitting can have similarly devastating effects on your health?

Studies have shown that people who sit for more than eight hours a day have a similar risk of dying as those who smoke or are obese. That's a sobering thought. But unlike smoking, sitting is something we all do, and it's much harder to avoid in our modern world.

Measuring Sedentary Behaviour

How do you know if you're sitting too much? Measuring sedentary behaviour can be tricky, as it's not just about how much physical activity you do, but also how much time you spend sitting.

One way to measure your sitting time is to use the SIT-Q (Sedentary behaviour and Information Technology - Questionnaire). This questionnaire asks about your sitting time across various domains, such as work, transport, and leisure time. It's a useful tool for assessing your sedentary behaviour and identifying areas where you can make changes.

Tips to Reduce Prolonged Sitting

Now that you know the dangers of prolonged sitting, it's time to take action. Here are some practical tips to help you sit less and move more:

Incorporate More Movement into Daily Life:

Take the stairs instead of the lift.

Walk or cycle instead of driving or taking public transport.

Do some light housework, like vacuuming or dusting.

Pace around while talking on the phone.

Set Reminders to Stand Up:

Use apps, smartwatches, or simple alarms to remind yourself to **stand up and move around regularly. Aim for at least five minutes of movement every hour.

Use a Standing Desk:

If you work at a desk all day, consider investing in a standing desk or a desk converter that allows you to switch between sitting and standing. Start with short periods of standing and gradually increase your standing time as your body adapts.

Take Short Walks During Breaks:

Make the most of your breaks by going for a quick walk. Even a five-minute stroll can help offset the effects of prolonged sitting.

Practice Active Sitting:

Perform gentle stretches and exercises while sitting, such as ankle rolls, leg extensions, and seated marches. You can also try using an exercise ball as a chair to engage your core and improve your posture.

Creating a Movement-Friendly Environment

Making changes to your behaviour is essential, but it's also important to create an environment that encourages movement and reduces sedentary behaviour. Here are some tips:

Design a Movement-Friendly Workspace:

Place printers and waste bins away from your desk, so you have to stand up and move around to use them.

Create collaborative workspaces that encourage you to get up and interact with your colleagues.

Use centralised filing systems or shared resources that require you to move around the office.

Arrange your furniture in a way that encourages movement, such as placing your TV remote control across the room.

Create active spaces in your home, like a small exercise area that invites you to move and stretch.

So, there you have it – the truth about why sitting is the new smoking. With the knowledge you now have, you can take control of your health and make positive changes to your daily routine. Remember, every movement counts, no matter how small. So, stand up, stretch your legs, and let's get moving.

 Until next time, stay active and stay well!

 The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Chickpea and Vegetable Wraps with Hummus and Avacoado

Ingredients:

• 4 whole grain tortilla wraps

• 1 can (400g) chickpeas, drained and rinsed

• 1 small red onion, thinly sliced

• 1 small cucumber, thinly sliced

• 1 ripe avocado, sliced

• 1 cup cherry tomatoes, halved

• 1/2 cup hummus

• 1/4 cup crumbled feta cheese (optional)

• 2 tbsp olive oil

• 2 tbsp lemon juice

• 1 tsp dried oregano

• 1/2 tsp salt

• 1/4 tsp black pepper

• 2 tbsp chopped fresh parsley, for garnish. In a large bowl, combine the chickpeas, red onion, cucumber, cherry tomatoes, olive oil, lemon juice, oregano, salt, and black pepper. Toss to combine and set aside.

• Spread a generous amount of hummus onto each tortilla wrap, leaving a small border around the edges.

• Divide the chickpea and vegetable mixture evenly among the wraps, spooning it onto the hummus.

• Place a few slices of avocado on top of the chickpea mixture.

• Sprinkle with crumbled feta cheese (if using) and garnish with fresh parsley.

• Fold the sides of the wrap inward, then roll tightly from the bottom up to form a compact wrap.

• Cut each wrap in half diagonally and secure with a toothpick if desired.

• Wrap each half in parchment paper or aluminium foil for easy transport and enjoyment on the go.

These wraps are not only delicious but also packed with nutrients. The combination of chickpeas, vegetables, hummus, and avocado provides a balance of protein, carbohydrates, and healthy fats. Plus, the act of preparing and assembling the wraps encourages movement and activity in the kitchen, helping to combat the effects of prolonged sitting.