New Delhi: We live in a technology-driven world where we spend quite some time staying put and working without much time for any other physical activities. This way of life brings some serious health risks. Staying inactive for long periods can damage your bones, joints, and heart. Sitting for hours on end with bad posture and without much activity can lead to big problems with your muscles and skeleton. These issues might include weak bones, joint pain, and ongoing discomfort.
Talking about the negative effects of sitting for long hours, Dr. Narendran Dasaraju, DNB (ORTHO), MCH (ORTHO), Apollo Spectra Hospitals, Chennai, spoke about how sitting is the new smoking and how it affects health later.
The Impact of Sedentary Lifestyles on Bone Health
Our bones are constantly renewed and the old bones are taken over by new tissue. Physical activities such as jogging, walking, and other weight-bearing exercises are possibly the best things you can do to enhance the process. However, being seated for a long time is uncorrelated to the increase in bone strength because the needed force is not applied to the bones. Moreover, lack of movement would result in a higher bone mass density (BMD) that in turn increases the risk of osteoporosis. The bones are then more likely to break and are thinner than normal as a result of this osteoporosis.
Effect on Joint Health
Inactivity and Sedentary Lifestyles are also quite dangerous and detrimental to Joint Health. To avoid friction and minimize wear, joints must be moved periodically to ensure lubrication with synovial fluid. Prolonged sitting can make joints tight and poorly lubed; this can lead to actual degeneration of the joints and create pain and discomfort. A clear example underlined here is osteoarthritis- the degeneration of cartilage in the affected joints leading to painful friction between the bones, often affecting weight-bearing joints like the knees and hips.
The Role of Posture
Poor posture is something with long periods of sitting in a way that is bad for your spinal cord, neck, and shoulders. It may be detrimental to your joints and bones. Slouching or hunching your back over screens allows for unnecessary tension to the neck, shoulders, and spine, thus causing muscle pain. Forward head postures while bending over screens may also lead to maladies such as “text neck.” Wrong postures lasting for long periods may also lead to chronic pains, herniated discs, and spinal misalignment by default.
Fortunately, physical activities regularly can help reduce these risks of sedentary behavior. Walking and strength training help maintain or increase bone density. Low-impact sports such as cycling and swimming improve joint mobility. One is recommended to take a break every hour for at least five to ten minutes to stand, stretch, or walk around. It would also avert any soreness and stiffness.
It is equally important to maintain good posture. A proper seating arrangement using ergonomic furniture will lessen the strain on the spine, including right-aligning workstations and lumbar-supportive chairs. Keep the computer monitor at eye level and support your feet on the floor to maintain a good position while sitting.
Conclusion
Without a doubt, prolonged sitting has negative consequences for bone and joint health. Sedentary living has become associated with higher risks of osteoporosis, osteoarthritis, and chronic musculoskeletal pain. Bones lose density, and joints become stiff and less flexible, which may increase the risk of fracture, joint degeneration, and chronic discomfort. Various measures can be taken to decrease sedentary behavior, lowering their risk of developing painful conditions and ensuring a higher quality of life.
As our daily lifestyle gets more complicated and digitized, there is a need for exercise and postures to save and protect from serious health hazards. Movement and good posture practice can go a long way toward many years of good bone and joint health for a more active and healthier life.
Sedentary lifestyle is linked with weight gain among many other severe health problems that may follow. And now smoking is also being held under the same category as a poor habit that may weaken bones. Health News Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
