In today’s busy life, we consider ourselves safe because we neither smoke cigarettes nor take any intoxicant. But do you know that even without smoking, you can fall prey to many serious diseases. The biggest reason for this is sitting continuously for a long time. Working for hours sitting on a chair in the office, sitting while travelling, spending time on TV or mobile after coming home, all this has become a part of our daily routine.

At first glance it seems absolutely normal, but medical research is showing that sitting continuously can be as dangerous for the body as smoking cigarettes. For this reason, nowadays health experts have started calling it the new smoking. This habit gradually weakens the body from inside and gives rise to many serious diseases.

Why is the problem of sitting lifestyle increasing?

Technology has made our lives easier but has also made us lazy. Today most people work on computers or laptops for 8 to 10 hours, keep scrolling on phones, sit at one place for hours watching TV. When the body does not get a chance to move for a long time, it directly affects our heart, brain, muscles and digestive system.

Which parts of the body get harmed the most by sitting for a long time?

1. Effect on heart and blood cells – Sitting for a long time slows down blood flow. This can increase blood pressure, increase bad cholesterol (LDL), increase the risk of heart attack and stroke. According to research, the risk of death from heart disease increases significantly in people who sit for more than 8 hours a day.

2. Diabetes and Insulin Resistance – When the body is not active, the muscles are not able to use sugar properly, due to this insulin does not work properly, the risk of type 2 diabetes increases, this problem can happen even in thin people.

3. Obesity and slow metabolism – Very few calories are burnt while sitting. Due to which weight increases rapidly, fat gets accumulated around the stomach and waist, metabolism of the body becomes slow.

4. Pain in back, neck and shoulders – Working while sitting in the wrong way puts pressure on the spine, causes stiffness in the neck and shoulders, and can cause long-lasting back pain.

5. Effect on brain and mental health – Due to less physical activity, less oxygen reaches the brain, stress, anxiety and depression can increase and there is difficulty in concentrating.

6. The digestive system becomes weak – Sitting down immediately after eating food slows down digestion. There are problems of gas, constipation and acidity.

Is sitting really as dangerous as smoking?

According to doctors, sitting and smoking cause harm in different ways, but both the habits gradually make the body sick. Some studies show that sitting for 8 hours continuously can be as harmful as smoking 10–15 cigarettes a week. Sitting for a long time increases the risk of untimely death.

How to avoid sitting for long periods of time?

1. Get up every 30 minutes, walk or stretch for 2–3 minutes between work.

2. Get into the habit of working while standing and if possible, use a standing desk.

3. Keep walking on phone calls, do not sit in a chair while talking on the phone.

4. Exercise daily, brisk walking, yoga or cycling is very beneficial.

5. Sit correctly, with a straight back, loose shoulders and the screen at eye level.
6. Be active at home too, get up and walk or do light work while watching TV.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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In today’s lifestyle, most people are working in office or corporate jobs. In such a situation, we remain sitting on our chair for most of the day. Many times people work sitting continuously for 8 to 10 hours. Due to this, not only the activity of our body decreases but health related problems like heart and blood circulation also increase.

Heart diseases have become the biggest cause of death in the world today and the biggest reason among them is sitting and working continuously for a long time. When we sit without movement for a long time, our heart and cardiovascular system are negatively affected. In such people, the risk of heart attack and cardiac arrest becomes much higher than normal people.

Do this work for 2 minutes every 58 minutes in office

If you do light exercise for just 2 minutes every hour, it can prove to be very beneficial for your heart. This rule is especially for those people who do desk jobs or work sitting for long periods of time. In such a situation, work for 58 minutes and do light exercise for 2 minutes. In this way you can activate your body about 8 times in 8 hours of work a day. This improves blood flow, muscles do not get jammed and the heart remains healthy.

Easy ways to do 2 minute exercise

1. Tai Chi Hop Stretch – Stand straight in this. Move your hands up and down while jumping on the toes of your feet. Repeat at least 50 times. After this walk for a while.

2. Semi Push-ups – For this, take the support of a strong sofa or chair. Like push-ups, lift your hands and body lightly and sit. Do at least 10-15 repetitions.

3. Sitting Leg Resistance – For this, sit on a chair, spread your legs a little. Raise the heels and bring them down. Do 10 repetitions.

4. Reverse Dips – For this, take the support of a sofa or chair. Keep both the hands behind and spread the legs forward. Rise up with the help of your hands and sit. Do 25 repetitions.

5. Wall Sit – For this, stand with the support of the wall. Keep your legs slightly forward and bend down. Remain in this position for 40-60 seconds.

6. Leg Swing – Take support of a desk or chair. Lift each leg in the air and bring it down slowly. Do 15-15 repetitions with both legs.

7. Tai Chi Squat Pose – Spread your legs and bend your knees slightly. Fold your hands and raise your toes. Do 50 repetitions.

8. 100 skipping or light jumps – If there is no rope in the office, then jump lightly with outstretched hands. Jump lightly 100 times.

Also read: This cancer makes its victims very silently, it takes time for symptoms to appear

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator