Sitting too much can be deadly. But all hope is not lost, even for the most committed of couch potatoes: In a new study published in the journal Circulation, researchers say that you can make up for years of sedentary behavior with two years of exercise.
The right amount of exercise at the right time can reverse the effects of a sedentary lifestyle, a new UT Southwestern Medical Center study shows.
As you get older, it takes longer to recover from a sedentary state. That said, Dr. Correlius says will take about eight to 10 weeks of consistent workouts to reverse the deconditioning.
To reverse the effects of too much sitting on our bodies, we need to increase our energy expenditure throughout the day by exercising and reducing the time of prolonged sitting.
If you have been inactive for a long time, start with short sessions (10 to 15 minutes). Add five minutes to each session, increasing every two to four weeks. Gradually build up to being active at least 30 minutes a day for most days of the week. Drink plenty of fluids before, during, and after exercise.
Sitting for too long can cause deep vein thrombosis (DVT), for example on a long plane or car trip. A deep vein thrombosis is a blood clot that forms in the veins of your leg.
Researchers analyzed 13 studies of sitting time and activity levels. They found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that posed by obesity and smoking.
In general, it's important to just get up from your chair or couch at several points throughout the day. If you're sitting and watching television, get up and walk around for at least five minutes every time a program ends. Or, walk on a treadmill while you're watching the nightly news.
Sedentary behaviors have wide-ranging adverse impacts on the human body including increased all-cause mortality, cardiovascular disease mortality, cancer risk, and risks of metabolic disorders such as diabetes mellitus, hypertension, and dyslipidemia; musculoskeletal disorders such as arthralgia and osteoporosis; ...
A recent study of elderly people found that some muscles in the body, particularly those in the legs, won't return to their full power after a few weeks of disuse—even after training to build them up. The good news is that the heart can bounce back after disuse.
The amount of shortening added up to about eight years of aging, the scientists estimated—meaning that inactive women who spent more time sitting were about eight years older, on average, than those who were inactive but spent less time sedentary.
It is not uncommon to feel 'wobbly' or unsteady on your feet after sitting for a long period. It can be due to reduced blood flow, tight muscles and ligaments, fluid pooled in the body's lower extremities, or pins and needles sensations in the feet.
"There have been some studies that measured the amount of pressure on the discs," says Dr. Atlas. "Not surprisingly, the pressure is lowest when you're lying down." But there is more pressure on the discs when you're sitting than when you're standing.
The exact definition of a sedentary lifestyle is when someone spends six or more hours per day sitting or lying down, and they lack significant physical movement in their daily life.
Some of the reasons why this inactivity has increased are:
An increasing amount of time spent on the phone and social media. Hours spent sitting during commute time to work. Long work hours (being a workaholic)
Researchers found sedentary behavior is linked to thinning in regions of the brain that are critical to memory formation. Sitting too much is linked to changes in a section of the brain that is critical for memory, according to a preliminary study by UCLA researchers of middle-aged and older adults.
According to the Sedentary Behavior Research Network, a sedentary behavior involves any time a person is sitting or lying down (i.e.: watching TV, computer use, driving a car, reading).
LOW risk indicates sitting less than 4 hours per day. MEDIUM risk indicates sitting 4 to 8 hours per day. HIGH risk indicates sitting 8 to 11 hours per day. VERY HIGH risk indicates sitting more than 11 hours per day.
Physical therapy
To overcome atrophy patients should for the help of a certified physiotherapist. Following a rehabilitation training program can contribute to regaining the lost strength and muscle mass. Physical therapy is the cornerstone of rehabilitation after being bedridden.