Could Sitting Too Much Be Affecting Your Health?

We all know that exercise is good for us, but what about the rest of the day?

You might go for a walk in the morning, head to the gym after work or enjoy a game of sport at the weekend, but if you then spend most of the day sitting at a desk, driving, watching television or relaxing on the sofa, you could still be spending a surprisingly large amount of time inactive.

Recent research has brought this into focus, with a study looking at the relationship between sedentary behaviour and the risk of cancer. The findings suggested that people who spent longer periods sitting or lying down had a higher risk of developing cancer, while replacing some of that sedentary time with physical activity was associated with a lower risk.

Now, I don't want you to read that and immediately think you need to start training for a marathon!

As a physiotherapist, one of the things I regularly talk to patients about is the importance of regular movement throughout the day, and this research is a useful reminder that being active isn't just about what happens during an exercise session.

Could sitting too much be affecting your health?

It's not just about exercise

There can be a tendency to think of exercise as something we ‘do’ for a set amount of time, and once we have finished that activity, we consider ourselves 'done' for the day.

But our bodies don't work like that. They are designed to move regularly, and there is a real benefit in breaking up long periods of sitting with simple movement. That could be getting up from your desk to make a cup of tea, walking around while you're on the phone, taking the stairs, doing a few jobs around the house or going for a short walk at lunchtime. None of these activities might feel like exercise, but they all mean you're moving rather than sitting still.

And if you work at a desk, drive for much of your day or spend your evenings watching television, those little opportunities can make a real difference to how much you move overall.

Look at your whole day, not just your workout

This is something I encourage people to think about when we're working together at Natural Balance.

Rather than focusing solely on how much exercise you manage to fit into your week, look at the bigger picture. How often are you getting up? How much walking are you doing? Are you spending several hours in the same position? Could you build a little more movement into things you already do?

If you're working at a computer, try standing up regularly rather than sitting for several hours without moving. If you're on a long phone call, walk around rather than staying at your desk. If you normally drive to a nearby shop, could you walk instead? And if you're watching your favourite programme in the evening, why not get up and move around during the breaks?

You don't have to make dramatic changes. In fact, the smaller changes are often the ones that are easiest to maintain. It all adds up.

Walking is a great place to start

If you're currently not very active, walking is one of the easiest ways to introduce more movement into your day. You don't need expensive equipment or a complicated programme, and you can start with whatever feels manageable for you.

Perhaps it's a 10 minute walk at lunchtime or an evening stroll around where you live. As your fitness and confidence improve, you can gradually increase the distance or pace.

The important thing is to find something that fits into your life. There's little point setting yourself an unrealistic target that you can't maintain. A small amount of movement that you do consistently is far more useful than a big burst of activity that you only manage occasionally.

And if pain or an old injury is stopping you from being as active as you'd like, that's where getting the right advice can help. Often, there are ways to adapt what you're doing so that you can gradually build your strength, mobility and confidence again.

So, how much should you be moving?

There isn't one answer that works for everyone, and that's something I think is important to remember.

Your age, fitness, lifestyle, work, previous injuries and general health will all influence what is appropriate for you. But rather than worrying about whether you're doing enough 'exercise', start by looking at how much movement you can introduce into your everyday life.

For someone working from home, it might mean taking a few minutes between meetings to put the washing on or hang it out rather than going straight from one screen to the next. If you commute by train, perhaps walk part of the journey rather than getting a bus from the station. If you have children, getting involved in a game in the garden is movement too – even if you're nowhere near as energetic as they are! These might sound like very small changes, but collectively they can help you become a more active person without having to completely change your lifestyle.

For me, the biggest takeaway from this research isn't that we should all suddenly start exercising for hours every day. It's that movement matters, and it matters throughout the day.

So, if you're sitting reading this, perhaps it's a good time to get up, make a cup of tea and have a little wander around - your body will thank you for it!

If you're finding that pain, stiffness or an injury is making it difficult to move as much as you'd like, get in touch with us here at Natural Balance Physiotherapy & Sports Injury. We can help you understand what's happening, work with you to improve your movement and find a way to get you back to doing more of the things you enjoy.

Book your appointment here: https://naturalbalance.connect.tm3app.com/