The chair is the New Addiction

A new addiction that is discreetly harming our well-being in the fast-paced digital era when screens rule our lives is the addiction to sitting. Long stretches of inactivity have become commonplace in contemporary lives, and the effects may not be as imme

We explore the significant negative impacts of extended sitting on our health and well-being in this article. We have discussed this matter with Dr. Rochak Kansakar, Medical Officer of the Oxford University Clinical Research Unit in Lalitpur and Ringside Physician of the Nepal Professional Boxing Commission, to provide clarity to this matter. His distinct viewpoint offers guidance on how to escape the grip of this new lifestyle addiction as well as insights into the health effects of our increasingly sedentary lifestyles. Come along as we explore the “Chair is the new Addiction”

1. What does the statement "Chair is the new addiction" mean in modern lifestyles, and why is it a cause for concern?

This statement reflects one of the aspects of a sedentary lifestyle behaviour which is physical inactivity that involves long hours of sitting and infrequent breaks, which can lead to health issues. In the past, getting around was a daily necessity, but technology has made it easier to access everything. Sitting for extended periods, whether at a desk, driving or in front of a screen, can be detrimental. Studies show that prolonged sitting can result in numerous bodily harm. Over three million avoidable deaths occur globally each year due to physical inactivity, which is the fourth most common cause of non-communicable disease-related mortality. The rapid advancements in technology have made everything easily accessible, but it is crucial to promote healthy behavior and reduce the risk of physical inactivity.

 

2. How does the increased use of chairs and prolonged sitting impact overall health, and what are the specific health risks associated with this sedentary behavior?

We as humans are built to stand upright. Our heart, vascular system, and bowels function more efficiently when we are upright so, the increased use of chairs and prolonged sitting can have a profound impact on our overall health, giving rise to various health risks associated with sedentary behavior.

1. Metabolic Syndrome: Metabolic Syndrome, a global epidemic characterized by obesity, high blood pressure, high blood sugar, waist fat, and high cholesterol levels, is a significant risk factor for heart-related issues and increased risk of type 2 diabetes mellitus. It is a significant global health concern.
2. Musculoskeletal problems: Prolonged sitting can cause musculoskeletal problems, particularly in the lower back, causing postural misalignment and reduced spine flexibility. This can also lead to osteoporosis, a bone-weakening condition more common in postmenopausal women, due to the lack of weight bearing and prolonged sitting.
3. Deep Vein Thrombosis: Prolonged sitting can cause blood pooling around the lower legs, causing tiredness, swelling, and achy sensations. In severe cases, deep vein thrombosis can develop, potentially causing a dangerous blood clot that can travel to the lungs.

 

3. What advice do you typically give to individuals with desk-bound jobs or students to prevent or alleviate the negative effects of prolonged sitting on their health?

When you have the opportunity, try standing instead of sitting as standing can help you stay healthier than sitting. You expend less energy sitting down than you do standing or moving.

1. Take regular breaks: Regular standing up from your desk, every 30-45 minutes, can improve blood circulation and improve overall health, although there is no exact formula for the frequency of standing up.
2. Good Posture and ideal ergonomic setup: Maintain good posture while sitting, keeping the spine straight and shoulders relaxed. Use a proper desk surface height and chair with flat feet and knees flexed at a 90-degree angle. Use lumbar support to prevent back pain and improve alignment. If persistent back or neck pain persists, consult an orthopedic doctor for personalized treatment options.
3. Monitor placement: Position your computer monitor correctly to avoid neck and eye strain, with the screen at eye level and at least 20 inches away from you.
4. Changing daily habits: To improve daily habits, consider taking stairs instead of lifts, taking lunch breaks away from desks, walking during recess, walking while talking, using step-counting apps, maintaining a good work-life balance, and getting an adequate 8 hours of sleep.

 

 

4. Considering the impact of technology and sedentary work on the younger generation, how do you see this contributing to lifestyle-related diseases, and what role does sitting play in these health concerns?

The rise of technology and sedentary work has negatively impacted the younger generation, leading to decreased physical activity and sports, affecting their growth and development.

1. Risk of cardiovascular disease: Lack of physical activity significantly contributes to cardiovascular disease, the leading cause of death in both men and women, by fostering risk factors like high blood pressure and abnormal lipid profiles.
2. Weight gain and obesity: Studies indicate a link between prolonged sitting and weight gain, as sitting uses less energy than standing or moving, leading to insulin resistance, causing blood sugar levels to rise above healthy levels, and potentially causing diabetes mellitus.
3. Mental Health: Sedentary behavior, excessive screen time, and lack of physical activity are linked to increased anxiety, depression, and poor sleep quality in the younger population. It's crucial to address mental health concerns and seek help if symptoms persist.

 

5. How crucial is it for workplaces and schools to implement strategies that encourage physical activity, and can you suggest specific initiatives or changes to promote a more active lifestyle?

Workplaces and schools must develop physical activity-promoting policies.

At work:

1. Scheduled breaks while work.
2. Provide comfortable and ergonomic working tables and chairs.
3. The office organizes monthly outdoor sports and recreation events.
4. Annual health screening programs evaluate blood pressure, blood sugar, and BMI to avoid illnesses associated with inactive lifestyles.

At school:

1. Encourage kids to actively participate in sports and extracurricular activities that match their interests. This would allow youngsters to remain active and have something to look forward to outside of their usual school schedule.
2. Raising awareness about the benefits of an active lifestyle and the potential health risks associated with inactivity among young children can encourage them to adopt a healthier lifestyle.
3. Implementing a healthcare ecosystem in schools can aid in the early detection of health issues by utilizing health-tracking systems to monitor students' BMI, height, and weight.

 

6. With the concept of "sitting disease" gaining attention, how can raising awareness about the health risks of prolonged sitting lead to better public health outcomes, and what practical steps can individuals take to break the sedentary cycle in their daily lives?

The critical need to raise public awareness about the dangers of extended sitting cannot be stressed.

 Health awareness campaigns in schools and companies can educate people about the risks of extended sitting, emphasizing the importance of daily activity and the health hazards associated with a sedentary lifestyle.

 Preventive healthcare services enhance awareness and provide immediate support to individuals, allowing them to consult with healthcare experts in the workplace for proper problem-solving.