How to reduce the effects of long sitting

Sitting for long periods can affect your health but its effects may begin sooner than many people think.

A new study suggests that sitting continuously for more than 25 minutes may reduce muscle activity which could be linked to a higher risk of heart disease and type 2 diabetes over time.

Researchers from Swinburne University of Technology in Australia studied how muscle activity changes during everyday sitting.

Their findings suggest that even small movements and regular breaks may help people stay more active throughout the day.

The study was led by Dr Christian Burkinridge and published in the medical journal npj.

How does sitting affect muscle activity?

During the study researchers used specially designed shorts fitted with sensors to measure muscle activity in daily life. They collected data from more than 7,000 sitting periods.

The results showed that muscle activity tended to decrease when people sat continuously for more than 25 minutes. According to the researchers less muscle activity may affect blood flow and the movement of sugar from the blood into the muscles.

Over time these changes could be linked to a higher risk of health problems, including heart disease and type 2 diabetes.

Not all sitting habits are the same

The study also found that muscle activity can vary depending on what people do while sitting. For example, driving talking to friends or working at a desk may involve small body movements.

In contrast sitting still for several hours while watching television or a movie may lead to much lower muscle activity.

These small movements may seem unimportant, but they can help keep the muscles active even when a person is sitting.

Researchers also found links between greater muscle activity during sitting and better health measures, including a lower body mass index (BMI), a smaller waist size, and a lower risk of heart disease.

Can short breaks make a difference?

Dr Burkinridge explained that taking regular breaks from sitting may help maintain muscle activity throughout the day.

For example, someone who spends around 10 hours a day sitting could increase their overall muscle activity by taking short breaks every 25 minutes According to the researchers’ estimate this habit could reduce inactive muscle time during waking hours by around 10 per cent.

These breaks do not have to involve intense exercise. Simple activities can help such as

Getting up to refill a glass of water.

•Walking around the room for a few minutes.

•Standing up and stretching gently.

•Changing your sitting position regularly.

Inshort

Sitting is a normal part of daily life but staying still for too long may reduce muscle activity. Taking short breaks changing positions and adding simple movements to your routine can help you stay active.