It is well-established that a sedentary lifestyle, characterised by long periods of sitting, is linked to various health problems such as heart disease, stroke, diabetes, cancer, brain shrinkage, muscle loss, poor posture, back pain, and early death. 

These risks apply to anyone who spends a lot of time sitting, regardless of the reason, including work, travel, fatigue, illness, or leisure. 

While it is ideal to stay active and move around every 30 minutes, there are ways to make your sitting time healthier. 

Challenge your brain

One way to improve your health while sitting is to keep your brain active. When the brain is active, neurons (brain cells) are more active and form new connections. This can increase the number of "backup" brain cells, which can help protect against the development of Alzheimer's disease. On the other hand, passive activities like watching TV have the opposite effect on the brain.

For example, people who spend a lot of time sitting and watching TV may be at higher risk for dementia compared to those who spend a lot of time sitting and using a computer, even if they have similar levels of physical activity. This does not necessarily mean that watching TV is inherently unhealthy, but rather that TV programming may not provide sufficient mental stimulation. 

Brain Boosting activities

To keep your brain active while sitting, try turning off the TV and engaging in activities such as: 

• Broaden Your Horizons

Try learning something new to stimulate your brain while sitting. This can include reading about a new topic, listening to different types of music, or learning a new language. There are many free smartphone apps that can help you get started.

• Engage in Brain-Stimulating Games

Engage in a brain-stimulating activity such as playing a game, like cards or board games with friends or word games on a smartphone app or with pen and paper. Vary the games you play to keep things interesting

• Get something on paper

Express yourself creatively by writing a poem or story, drawing and colouring a picture, or painting with watercolours. It doesn't have to be perfect, just allow your creativity to flow.

• Find a New Sitting Hobby

Try your hand at a new hobby that can be done while sitting, such as knitting, crocheting, needlepoint, cross-stitch, model building, or leatherworking. There are many starter kits available online to help you get started.

So, what can we do to combat the negative effects of too much sitting? Here are some tips to help you reduce your sitting time:

1. Stand up and move around every 30 minutes. If you have a sedentary job, try standing up and stretching or walking around for a few minutes every half hour. This can help improve your blood flow and reduce the negative effects of sitting.
2. Take breaks to move. If you have a desk job, try taking breaks to go for a walk or do some light stretching. This can help improve your energy levels and focus.
3. Use a standing or treadmill desk. If possible, consider using a standing or treadmill desk to work. This can help you stay active and reduce your sitting time.
4. Get active during your leisure time. Instead of sitting in front of the TV or computer after work, try going for a walk, bike ride, or participating in an active hobby like dancing or sports.
5. Engage your brain while sitting. To keep your brain active while sitting, try turning off the TV and engaging in activities such as reading, playing games, or expressing your creativity through writing or art.

By making a few simple changes to your daily routine, you can reduce the negative effects of a sedentary lifestyle and improve your overall health and well-being. Remember, it's important to stay active throughout your day, not just during structured exercise sessions. Every little bit of movement counts!

If you need more guidance or support in adopting a more active lifestyle, consider reaching out to a healthcare professional or visiting our website like www.healthassure.in for more information and resources.