Your Best New Year’s Resolution is to Go For a Walk

The World Health Organization estimates that 3.2 million people worldwide die prematurely each year due to a sedentary lifestyle.  In contrast, an active lifestyle improves one′s general health and decreases the risk of chronic diseases.

Sitting long hours in many typical work scenarios increases the risk of cardiovascular disease and metabolic health risks. This sedentary time may have musculoskeletal and/or cognitive impacts on office workers. Sitting (with a relatively low energy expenditure) has the potential to result in a decline of cognitive function over time.  It is known that exercise improves cognitive function.¹

Why You Should Avoid Prolonged Sitting

• Work performance. Prolonged sitting is linked to longer times needed to do a task which results in lower work performance.²
• Musculoskeletal. Long hours at the computer increase the incidence of neck and upper limb musculoskeletal problems.³
• Blood clots. Extended sitting increases the risk of deep vein thrombosis.⁴ These dangerous blood clots develop in the legs and can break loose and fatally lodge in the lungs.⁵
• Pain. Prolonged sitting can result in knee and lower back pain, and even increase the risk of osteoporosis.⁶
• Cancer. Sedentary occupations are associated with a higher risk of developing some types of cancers, such as colorectal, ovarian, prostate,⁷  and endometrial cancer.⁸
• Metabolism. Prolonged sitting periods are associated with increases in waist circumference, body mass index (BMI), triglyceride levels, and two-hour plasma glucose levels.⁹
• Vision. As most of the excess sitting is the result of long hours daily on the computer or smartphones, the effects on vision can include:
  • Glaucoma. An increase in fluctuations in intraocular pressure (related to possible open-angle glaucoma).¹⁰
  • Chronic Dry Eyes. Studies have shown that computer users tend to blink less which can lead to excessive dry eyes.¹¹  
  • Macular Degeneration. “Blue light” emitted computers, cell phone display screens, and fluorescent and LED lights can contribute to the onset of macular degeneration. These shorter wavelengths of visible light have high energy and, as a result, high-absorption rates by the retina. As a further consequence, AMD is developing at earlier and earlier ages due to the heavy use of cellphones and other electronic media.¹²