5 THINGS THAT HAPPEN WHEN YOU SIT TOO LONG
In today’s modern lifestyle many of us find ourselves sitting at our desks, in front of the television or in the car for long periods of time. Whilst sitting may seem harmless, research suggests that prolonged sitting can cause detrimental effects on our long term health and is equated to being as bad for your health as smoking. We are going to explore 5 things that happen when you sit too long and how you can hep yourself.
Humans are built to stand upright. Your muscles, nervous system and cardiovascular system work more effectively that way. Your bowel also functions more efficiently when you are upright.
HEART DISEASE AND DIABETES
Sitting for long periods has been linked to heart disease, high cholesterol and diabetes. Your heart needs movement and exercises to stay healthy.
One study found that men who watch more than 23 hours of television a week have a
64% higher risk of serious cardiovascular disease. Some experts say that people who are inactive and sit for long periods have a 147% higher risk of suffering a heart attack or stroke. Other research suggests that people who spend more time sitting have a 112% higher risk of diabetes.
LOWERED IMMUNE SYSTEM
Your blood has the heart to pump it around the body however your lymphatic system needs movement for lymph to be moved around your body. The lymphatics area essential for a healthy immune system, defending against infections and managing fluid levels in the body. That’s why the more sedentary we are, the more likely we are to get ill and catch germs going around.
Easy ways to stimulate your lymphatic system are walking, bouncing (on a small
rebounder/trampoline), deep diaphragmatic breathing, massage and also making sure
you have plenty of water and alkalising foods.
YOUR SPINE
As chiropractors this is always our main area of focus. Our body is designed to move, so being too sedentary affects spinal motion. It causes the joints to stiffen up and then the surrounding muscles tighten and ache.
As for the famous saying – “If you don’t use it you lose it,’ muscle groups can weaken
significantly. This not only affects your posture but as you age, your strength and walking gets compromised and this is often a large reason for falls in the elderly leading to fractures and further complications.
The lack of movement in you spine also leads to early wear and tear (osteoarthritis)
changes, all of which are largely avoidable with healthier lifestyle habits. Much of
osteoarthritis is preventable. When there is correct motion in a joint, there would be
minimal arthritic changes. Arthritis occurs when there is chronic imbalances in the joint. By keeping well adjusted, this helps you minimise wear and tear as you age.
So when you come in your your chiropractic check up, not only are we loosening up the
tension that has built up in your spinal motion, we are also switching on and keeping your muscles active. The latest research by neurophysiologist, Dr Heidi Haavik, showed spinal adjustments activated muscles in the spine that were the equivalent of 3 weeks strength training.
YOUR BRAIN
Dr. Roger Sperry, Nobel Prize recipient for brain research states – “90% of the stimulation and nutrition to the brain is generated by the movement of the spine. Better than 90 percent of the energy output of the brain is used in relating the physical body in its gravitational field. The more mechanically distorted a person is, the less energy available for thinking, metabolism and healing.”
This means movement is essential in order for your brain to work correctly. If our spine lacks movement, our brain doesn’t function well and the knock on effect of this is huge. That’s why common symptoms you can struggle with include tiredness, poor sleep, foggy brain, lack of concentration, stress, poor digestion, lowered immune system and much more.
Movement of the neck joints in particular send signals up to our brain and the area that is responsible for our stress regulation and coordination of many basic bodily functions.
This is a large reason why as chiropractors when we adjust someones spine, patients often notice improved energy levels and a clearer headspace. Thats why chiropractic is not only great for neck and back pain but also a great way to decrease stress in your actual brain activity.
ANXIETY AND DEPRESSION
You will surprised how much of this can be related to lack of movement. As stated
previously, the brain is highly dependant on good movement. A large amount of our
emotional regulation stems from a couple of specific areas in the brain. These areas need movement and especially upper spinal movement to get fired up. More people are now becoming aware of the Vagal nerve and the powerful affect it has on our health and
moods. When the vagus nerve is activated, it slows us down, similar to a brake pedal. It slows our heart rate and blood pressure, facilitates digestion and calms anxiety and allows us to feel level headed and problem solve with more ease.
Some simple methods of targeting the vagus nerve include walking (research has shown
20 minutes of walking can be more effective for depression than medication), deep
breathing exercises, laughter, massage and of course chiropractic adjustments!
If you know someone who could benefit from this blog post, please share it with them. We offer a complimentary spine check to anyone who is interested in how chiropractic may be able to help them. You can book this online, or by calling 02082951733.
