By DR. MIRIAM LAKER-OKETTA
In the past century, our world has witnessed remarkable progress in various aspects of life, including, increased availability of food, improved living conditions and significant medical advancements. While these developments have contributed to a rise in life expectancy, there has been a concerning increase in sudden deaths, particularly related to cardiovascular events. Even more alarming is the fact that these deaths often occur in individuals without known risk factors such as smoking or obesity. Researchers have delved into this issue and
have discovered a critical factor that plays a significant role in our overall health: sitting. In this article, we will explore practical ways to reduce sedentary behaviour and enhance our well-being.
THE LINK BETWEEN SITTING AND HEALTH RISKS
Recent studies have shed light on the detrimental effects of excessive sitting on our health. A groundbreaking research study titled; “How fast does the Grim Reaper walk?” examined the walking speed of healthy men aged 70. The findings revealed that individuals who walked at a speed of 5 km per hour or more had a lower likelihood of dying, compared to those who walked at a slower pace. This study highlighted the importance of physical activity and its role in maintaining good health.
Furthermore, a comprehensive investigation involving 105,677 adults across 21 countries, showed a clear correlation between prolonged
sitting and increased mortality risk. Participants who spent more time sitting each day had a higher likelihood of dying from various causes, including, major heart or blood vessel diseases such as heart attacks, clots, and strokes. It is particularly concerning that these findings
were most pronounced in low-income and lower-middle-income countries.
THE SEDENTARY LIFESTYLE TRAP
In our modern society, we have become accustomed to a sedentary lifestyle. From the moment we wake up, we find ourselves sitting on chairs or beds. We sit for breakfast, commute to work or school in vehicles and spend several hours sitting at our desks or in classrooms. Even after returning home, we often continue sitting to relax or eat meals. This excessive sitting has become ingrained in our daily routines, jeopardizing our health and well-being.
PRACTICAL STRATEGIES TO REDUCE SITTING
Incorporate movement breaks: Break up long periods of sitting by incorporating short bursts of physical activity throughout the day. Set reminders to stop, stand up, stretch, or take a brisk walk every hour. These brief movement breaks can help counteract the negative effects of prolonged sitting. Even a brisk walk to the bathroom and back will do you wonders. If you are a teacher or leader in a school, encourage your students to have stretch breaks every after a lesson.
Active commuting: Whenever possible, opt for active modes of transportation such as walking or cycling, instead of relying solely on cars or public transportation. This not only reduces sitting time but also enhances cardiovascular fitness and promotes a healthier lifestyle. Walk to the nearby shops or market, walk to Church, walk all or part of the journey to and or from work and school.
Stand and work: Consider implementing a standing desk in your workspace. Standing while working not only reduces sitting time but also engages your muscles, improves posture, and increases energy levels. Gradually increase standing periods until you find a balance that works for you. In the days of remote meetings or when having a meeting on the phone or replying to texts and emails, walk around
instead of doing it while seated.
Embrace active leisure time: Instead of spending leisure time sitting in front of screens, explore activities that involve movement. Engage in outdoor sports, walks or hikes, join dance classes, participate in group fitness activities, join a leisure sports team e.g., football, netball, walking group. At our house, we have dance parties, usually in the evenings where each family member gets a turn to select a song we
like and we all dance to it. Sometimes, these dance parties go on for hours. Also, you can combine your leisure activities with physical activity. For instance, you can watch YouTube or do your WhatsApp communications while walking around inside the house or on the compound. These alternatives promote physical activity while enriching your social life.
Take the stairs: Whenever possible, when in a building with stairs, opt for the stairs instead of elevators or escalators.
Climbing stairs is an excellent way to incorporate physical activity into your daily routine, improving cardiovascular health and strengthening leg muscles. Also in the parking yard, pack as far as you can from the building to give you some exercise as you talk to and from the building.
Desk exercises: Incorporate simple exercises that can be done at your desk to break up sitting time. Stretch your arms and legs, perform seated leg raises, or try desk push-ups to activate your muscles and improve circulation.
In an era characterized by excessive sitting, we must recognize the detrimental impact of sedentary behaviour on our health.
The findings from various studies underscore the importance of reducing sitting time and incorporating physical activity into our daily lives. By implementing practical strategies like the ones shared here, we can break free from the sitting epidemic and promote a healthier, more active lifestyle. Let us prioritize our well-being by standing up against excessive sitting and embracing a more dynamic approach to life. Remember, a little laughter along the way can make the journey to a less sedentary lifestyle even more enjoyable!
The Author has She has advanced training in Epidemology and Biostatistcs. Her current research focus is HIV- associated mailgancies, specifically Kaposi’s sarcoma and cervical cancer epidemiology, early detection, diagnosis and treatment. She is also co- founder of the Hub for African Women in Science (AWiSH)
