Stand rather than sitAccording to the Institute of Medicine and Public Health, prolonged sitting in one place results in multiple risks for the human body. It advises against sitting at one place for a longer time either in front of the television, or at the computer or driving a car. Prolonged sitting increases the risk of cardiovascular disease, Type 2 Diabetes, obesity, and early death. For adults with Type 2 Diabetes, it is also related to poor glucose management.Our bodies are made to move and lack of movement causes our bodies to fail us. Inventions and innovations of the last 100 plus years that reduce the amount of physical work are counterproductive because they prevent us from sufficiently moving our bodies. The muscle activity needed for even minute movements of the body, such as standing or even walking, triggers important processes related to breakdown of fats and sugars. Prolonged sitting stalls these processes and increases your health risks..Movement mattersUltimately movement is extremely necessary to the body, even if it is in small amounts.It allows your metabolism to remove glucose from your bloodstream and reduce fat levels in your blood, both reduces the insulin resistance. Body movements matter because regular physical activity can:aid weight loss and weight maintenanceimprove cardio-respiratory fitnessimprove cholesterol and blood pressure levelsaid glucose managementhelp prevent conditions like Diabetes, heart disease, stroke and a number of cancers.A 2003 study in the Archives of Internal Medicine found that the death rates of people with Diabetes were 40 per cent lower among those who walked at least two hours a week - and lower still for those who walked either more, or more vigorously..RecommendationIdeally everyone, not just people with risk of developing Diabetes should exercise for 30 minutes and also do some light activity like standing, walking. Along with the movement, hydration is of utmost importance. Sedentary lifestyle causes hydration level to decrease and causes dehydration which leads to multiple problems like cramps in lower limbs, swelling in the feet etc.A minimum 3 litres of water every day is essential to the human body. But for people who have diabetic ketoacidosis water intake is restricted. So, make sure you consult your doctor before beginning or modifying any exercise regime.Along with hydration and light movements, people can also perform simple exercises at their work place which can help them maintain blood sugar levels. Simple exercises which can be done at the desk include:StandingPush-ups against the wall.Marching in place.Chair twisting to improve lower back pain and stiffness.Arm curls with simple weights like water bottles.Leg curls.Shoulder stretches like forward shoulder stretch, upward shoulder stretch.The American Diabetes Association recommends at least 150 minutes of moderate intensity aerobic activity per week. Swimming is a great way to keep fit. This includes at least two days of strength training sessions and two sessions aimed at improving balance and flexibility - if you are still at risk. After every 40 minutes of sitting, a few minutes of light activity is recommended throughout the day.People believe that one hour at the gym is sufficient, but actually it's not. According to one study, high levels of moderate-intensity exercises - that's about 60 to 70 minutes per day of something like brisk walking or swimming reduces the health risks associated with prolonged sitting, but they do not eliminate them. So moderate intensity exercises are important but it is just not sufficient to offset the hazards of non-stop sitting..To concludeConsidering everything, standing and other light physical activity along with the moderate intensity exercises are essential if you lead a sedentary lifestyle. After all people who are physically active have a better quality of life and are happier, more satisfied, get less sick and can do more thing in life.Dr Richa Kulkarni is a consultant Physiotherapist
Stand rather than sitAccording to the Institute of Medicine and Public Health, prolonged sitting in one place results in multiple risks for the human body. It advises against sitting at one place for a longer time either in front of the television, or at the computer or driving a car. Prolonged sitting increases the risk of cardiovascular disease, Type 2 Diabetes, obesity, and early death. For adults with Type 2 Diabetes, it is also related to poor glucose management.Our bodies are made to move and lack of movement causes our bodies to fail us. Inventions and innovations of the last 100 plus years that reduce the amount of physical work are counterproductive because they prevent us from sufficiently moving our bodies. The muscle activity needed for even minute movements of the body, such as standing or even walking, triggers important processes related to breakdown of fats and sugars. Prolonged sitting stalls these processes and increases your health risks..Movement mattersUltimately movement is extremely necessary to the body, even if it is in small amounts.It allows your metabolism to remove glucose from your bloodstream and reduce fat levels in your blood, both reduces the insulin resistance. Body movements matter because regular physical activity can:aid weight loss and weight maintenanceimprove cardio-respiratory fitnessimprove cholesterol and blood pressure levelsaid glucose managementhelp prevent conditions like Diabetes, heart disease, stroke and a number of cancers.A 2003 study in the Archives of Internal Medicine found that the death rates of people with Diabetes were 40 per cent lower among those who walked at least two hours a week - and lower still for those who walked either more, or more vigorously..RecommendationIdeally everyone, not just people with risk of developing Diabetes should exercise for 30 minutes and also do some light activity like standing, walking. Along with the movement, hydration is of utmost importance. Sedentary lifestyle causes hydration level to decrease and causes dehydration which leads to multiple problems like cramps in lower limbs, swelling in the feet etc.A minimum 3 litres of water every day is essential to the human body. But for people who have diabetic ketoacidosis water intake is restricted. So, make sure you consult your doctor before beginning or modifying any exercise regime.Along with hydration and light movements, people can also perform simple exercises at their work place which can help them maintain blood sugar levels. Simple exercises which can be done at the desk include:StandingPush-ups against the wall.Marching in place.Chair twisting to improve lower back pain and stiffness.Arm curls with simple weights like water bottles.Leg curls.Shoulder stretches like forward shoulder stretch, upward shoulder stretch.The American Diabetes Association recommends at least 150 minutes of moderate intensity aerobic activity per week. Swimming is a great way to keep fit. This includes at least two days of strength training sessions and two sessions aimed at improving balance and flexibility - if you are still at risk. After every 40 minutes of sitting, a few minutes of light activity is recommended throughout the day.People believe that one hour at the gym is sufficient, but actually it's not. According to one study, high levels of moderate-intensity exercises - that's about 60 to 70 minutes per day of something like brisk walking or swimming reduces the health risks associated with prolonged sitting, but they do not eliminate them. So moderate intensity exercises are important but it is just not sufficient to offset the hazards of non-stop sitting..To concludeConsidering everything, standing and other light physical activity along with the moderate intensity exercises are essential if you lead a sedentary lifestyle. After all people who are physically active have a better quality of life and are happier, more satisfied, get less sick and can do more thing in life.Dr Richa Kulkarni is a consultant Physiotherapist
