How harmful is sitting really?

Recently, it has often been headed that sitting is very harmful to everyone. This may not be the case. In this article, I will share research data on what factors contribute to the harmfulness of sitting, whether all sitting is equally harmful, and finally, I will make recommendations on what to do based on the information.

Factors that contribute to the harmfulness of sitting:

Researchers of sitting have found that sitting does not affect everyone in the same way. The following factors affect how harmful sitting is to a person.

The amount of effective training. When reporting on the disadvantages of sitting, it has often been argued that physical activity cannot compensate for the disadvantages of sitting. This is not entirely true. Sedentary poses significantly less health risks to those who exercise a lot, and on the other hand, reducing sitting brings them fewer health benefits. More on this later in the article.

Sleep. It has been found that too little or too long sleep can increase the risks of sitting. For example, sleep deprivation may have a detrimental effect on the regulation of blood sugar, for example, and sitting may be detrimental to the situation. If, on the other hand, sleep comes in a lot, it may tongue out some illnesses and poor health in general. Adequate sleep is always extremely important for weight loss and weight management. Both have been studied to be more difficult in sleep deprivation. So put it to sleep if you have a problem with it.

Socioeconomic status. Sitting in a lower socioeconomic status seems to be more harmful to people. This may be due to the fact that research data show, for example, that food quality is weaker in people with low socioeconomic status and more common is overweight. Influencing their socioeconomic status can be tedious, but fortunately there are things you can try to influence yourself: eating healthy, exercising, and reducing excess body fat.



Body weight. Increasing more active time can benefit overweight people in different ways, as they have even seemingly low-powered chores that strongly activate muscles as they have a higher body mass. On the other hand, supporting a heavier body in itself makes it easier to sit.

Fitness level. Reducing sitting in very good condition has very little effect on health variables. In the weak, it seems more. This point is undoubtedly related to the first point, as those in good condition tend to do more effective training. Few are in good shape by chance.

Not all sitting is the same:

Also interesting is the fact that just following the number of hours you sit can go a bit interspersed. In addition to the number of hours, sitting activity and rhythm affect its health effects.

Activity while sitting. Muscle activity while sitting can be measured, for example, with clothing with muscle activity meters attached. It has been found that some people are very active while sitting. They change position tightly and, for example, wave their legs and tap their hands. Others are very passive. They don't even have to move while sitting. This constant little movement is likely to be partly genetically regulated and largely subconscious, so artificial waving of the legs is not a sensible way to reduce sitting risks.

Sitting sessions. It seems that a long sitting of about 8 hours without a break or almost a break is more harmful than the same sitting of eight hours in four two-hour periods every hour.

How to reduce sitting?

To summarize these observations, it is good to note that it is good to interrupt the sitting periods with some kind of walking and preferably a short walk, for example. Observe yourself and if you find yourself sitting easily for hours on end, for example, put yourself on the phone as a reminder of the beating. If your work or day otherwise gives way, try to break off, for example, sitting in the morning twice an hour with a very quick walk at a table or sofa and, for example, a lunch walk before the afternoon.

Standing alone as a substitute for sitting may also be a slightly better option than sitting, but a low-powered movement as a substitute for sitting is more effective in preventing health risks. If sitting is replaced by more strenuous exercise, the effects are greater. Here, however, it should be remembered that it is not worth taking more than a lot of strenuous exercise a week, otherwise fatigue, underwork and overwork will start to lurk. In exercise, it is good to follow the recommendations of Lighteners.

Do you really exercise a lot? Forget about too much stress sitting down!
Studies have found that reducing sitting for more than 8 hours a day to 4-6 hours a day reduces overall mortality in passive people by about 30 percent, that is, people who are real couch potatoes. Half an hour of low-activity activity, such as leisurely walking, drops this risk by up to 35 percent for those sitting for more than 8 hours a day. This means that even a relatively small amount of low-intensity exercise affects health risks as effectively as halving sitting, roughly. If 30 minutes a day of calm daily exercise also reduces sitting to 4-6 hours, small additional benefits can be expected.

What about moving around a lot? For an hour a day, sitting for more than 8 hours a day on most days does not result in a slightly higher overall mortality than sitting for 4-6 hours. And therefore, reducing sitting does not have a very significant impact on their risks. This information is reassuring for many active exercisers, who are intimidated by the dangers of sitting and therefore, in addition to plenty of exercise, are hugely stressed about sitting down in their daily lives. For example, they often try to work while standing, even when it is not very suitable for the job. I have regularly encountered such cases in my client work.

What about weight loss and weight management?

Losing weight and keeping the lost weight off is basically a number game. In order for weight to be lost, consumption must be higher than energy intake. To prevent weight gain, consumption and energy intake must be in balance.

It is clear that reducing sitting and replacing it, even with partially calm everyday activity and, to a lesser extent, with effective exercise, is extremely beneficial in terms of energy consumption. Sitting still consumes only about half the energy that even a quiet rant consumes. Therefore, this is of course important for the lighter.

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If you sit a lot, more than 8 hours a day, and you don’t just exercise or have a greater amount of daily activity, reducing your sitting to 4-6 hours a day is definitely worth it. Your health risks will be significantly reduced and at the same time your energy consumption will increase slightly. This in turn makes weight management easier.

It is worth increasing the amount of effective training, if at all possible. And for that, you have a great plan in the Exercise Instructions for Lighteners! The instructions will make it easier to find enough training to improve your fitness and protect yourself from the disadvantages of sitting. The health risks of sitting are reduced by exercising in a guided manner and increasing daily exercise.

If you exercise effectively 4-5 times a week and are otherwise active on a daily basis, you shouldn’t stress too much about sitting. Reducing your seating brings little energy gain, and if it does that day.