Prolonged sitting can be said to be a part of almost everyone's daily life these days. People at work sit a lot in front of computers, and those who stay at home spend more time looking at their phones without any physical activity. This is not a good thing.

It is so because prolonged sitting can gradually lead to health problems. In this article, we will discuss what kind of health problems can occur and how you should avoid them.

Health Problems That Can Occur Due to Prolonged Sitting

1. Heart-Related Diseases

When sitting for long periods, blood circulation in the body slows down, which affects heart health. This can lead to heart disease, heart attack, and even premature death.

2. Obesity and Diabetes

Slow blood circulation doesn't just affect heart health. It also reduces sugar circulation in the blood, increasing the chance of developing diabetes. Additionally, unnecessary excess fat accumulates, which can lead to obesity.

3. Varicose Veins

This mainly affects the legs. Because of prolonged sitting and reduced leg movement, the veins in the legs can become twisted and swollen, a condition known as Varicose Veins.

4. Musculoskeletal Problems

In the short term, everyone who sits a lot noticeably experiences neck and back pain, and muscle aches. In the long term, as bones and muscles weaken, these issues can become chronic and difficult to cure.

5. Brain and Nerve Problems

Slower blood circulation also means less blood reaches the brain. In the long run, this can lead to difficulties with concentration, poor memory, and other neurological problems.

How to Avoid Them?

These health problems become harder to treat the longer they persist, and they significantly disrupt one's quality of life. Therefore, it is important to avoid them before they happen. This is not very difficult. Since the root cause is prolonged sitting, the main priority is to avoid sitting for too long. Here’s how you should effectively do it:

1. The 30-Minute Rule

The best approach is to stand up and walk around or do some exercise every 30 minutes of sitting. If you tend to forget to check the time, you should set a timer.

2. Talk on the Phone While Walking

People who talk on the phone a lot should try this method. It doesn't require much space. Even if you walk back and forth in a small area while talking on the phone, it will improve blood circulation more than sitting down to talk.

3. Don't Keep Everything Within Your Reach

If everything you need, such as water bottles and snacks, is kept within arm's reach while you work or sit, it encourages you to sit more. Therefore, if you arrange things so that you have to get up to fetch what you need, it will help reduce prolonged sitting.

4. Go Outside When Taking a Break

It doesn’t mean to go out to other places. Instead of staying inside the room, engaging more in outdoor activities like exercising, gardening, cleaning the house, or walking with family will help your health and refresh your mind.

These methods do not require you to spend money or involve difficult tasks. Since anyone can easily do them and they greatly benefit your health, I want to give some advice to reduce prolonged sitting using these methods.