Take Care of Your Body Health, Beware of 9 Effects of Sitting Too Long

YOGYAKARTA - In the modern era, many people spend most of their time in a sitting position. From working in front of a computer, driving, to enjoying entertainment through gadgets, daily activities often make the body less active. In fact, sitting too long has an impact on body health, both in the short and long term. Therefore, it is important for you to understand the impact of sitting too long so that you can take simple steps to maintain body health.

1. The muscles of the feet and buttocks become weaker

The body is designed to move actively every day. When you sit too much, the leg and buttocks muscles become less frequently used so that their strength can gradually decrease. As a result, body balance can be reduced and the risk of injury while doing activities becomes higher.

Weakened muscles can also make physical activity feel heavier. Even simple activities such as walking far or climbing stairs can feel more exhausting than usual. Therefore, keeping the body active is important.

2. Weight is easier to increase

When the body moves, calories from food will be used more as energy. Conversely, when you sit for too long, calorie burning tends to decrease so that the body is easier to store excess energy in the form of fat.

If this habit continues, the risk of overweight and obesity can increase. This condition also has the potential to trigger various other health problems. Therefore, regular physical activity is still needed even if you have a lot of work done while sitting.

Illustration of being aware of the effects of sitting too long (Freepik/KamranAydinov)3. The hips are stiff and the back feels painful

Sitting for a long time can make the muscles around the hips become stiff. This condition often causes discomfort, especially after hours in the same position. The less the body moves, the more likely it is that stiffness will appear.

In addition, poor sitting posture can put extra pressure on the spine. As a result, lower back pain and a feeling of stiffness often arise. The use of an ergonomic chair can also aggravate these complaints.

4. The risk of mental health disorders increases

Lack of physical activity not only affects body health, but also mental health. Several studies show that a lifestyle that is too much sitting is related to an increased risk of anxiety and depression.

Physical activity helps the body produce chemicals that play a role in maintaining mood. When the body rarely moves, the benefits are reduced. That's why exercise and light activity can help maintain mental balance.

5. The risk of some types of cancer may increase

Research has found a link between a sedentary lifestyle and an increased risk of several types of cancer. These include colon cancer, ovarian cancer, and endometrial cancer.

Although the exact mechanism is still being studied, experts suspect that chronic inflammation, metabolic disorders, and hormonal changes play a role in the process. Therefore, reducing sitting time is one of the steps that can support long-term health.

Illustration of being aware of the effects of sitting too long (Freepik/benzoix)6. Heart health can be impaired

Sitting for too long can slow down blood circulation in the body. As a result, more blood accumulates in the leg area and the circulatory system works less optimally.

In the long term, this condition can increase the risk of heart disease and high blood pressure. The risk tends to be greater in people who rarely do physical activity. Taking the time to move regularly can help maintain heart health.

7. The risk of type 2 diabetes becomes higher

Lack of physical activity can affect the body's ability to control blood sugar levels. When you sit for too long, your body's sensitivity to insulin can decrease so that blood sugar is more difficult to control.

If it continues, this condition can increase the risk of type 2 diabetes. For people who already have diabetes, sitting too long can also worsen blood sugar management. Therefore, moving regularly is an important part of a healthy lifestyle.

8. Varicose veins are easier to appear

Sitting for too long can cause blood flow from the legs to the heart to become less smooth. As a result, the veins in the legs can become larger and appear more clearly on the surface of the skin.

This condition, known as varicose veins, often causes heaviness or discomfort in the legs. Although not always dangerous, varicose veins can interfere with daily activities and quality of life. Moving regularly can help keep blood circulation smooth.

9. The risk of blood clots increases

One of the serious effects of sitting for too long is an increased risk of blood clots in the leg veins or deep vein thrombosis (DVT). Citing Healthline, Monday, June 8, this condition can occur when blood flow slows down due to the body being too long not moving.

In certain cases, blood clots can move to the lungs and cause dangerous complications. Therefore, it is important to stand up, walk, or do light stretching periodically. This simple habit can help reduce the risk of health problems related to sitting too long.

Maintaining body health does not always require major changes. One step you can take is to reduce the habit of sitting for too long and give your body the opportunity to move more often. By understanding the various effects of sitting for too long, you can take preventive measures early on and keep your body healthy in the long run.

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