OFW guide: Why sitting at your desk all day could be bad for you

New studies suggest that long hours of sitting may directly be related to serious diseases such as diabetes, cancer, and heart attacks. A report of the finance site Money Crashers said long periods of sitting have negative effects on the body.   When the body is inactive, the brain sends signals that trigger a rise in blood sugar level and reduction of stored fat used to fuel the body.   Aside from this, the calorie-burning process of the body is reduced to a third when a person is sitting. The news site Huffington Post cited some reasons why sitting is bad for one's health:   (1) Increased risk of diabetes   In October last year, researchers at the University of Missouri released a study that showed that a person who sat down for most of the day had an increased risk for diabetes, obesity and liver disease.   The kicker here is that sitting is an independent factor from exercise. Thus, even if you go to the gym daily for a couple of hours, you will still be at risk for those diseases if you sit for prolonged hours.   (2) Sitting generally increases mortality rate   The American Journal of Epidemiology found that women who were on a chair for six or more hours daily were 40 percent more likely to die of serious health conditions like heart attacks compared to those who only sat for three hours or less a day.   The report also said men who sat more than six hours a day had an 18 percent higher risk of death over a 13-year period than those who only sat three or fewer hours a day.   (3) Sitting for entertainment   Going home after work to watch your favorite TV show is okay but sitting in front of the TV for six hours daily can reduce five years from your life, according to a study from the British Journal of Sports Medicine.   The study also suggests that for every hour you sit to entertain yourself, your life expectancy is reduced by about 22 minutes.   (4) It’s cancer-related   The British Journal of Sports Medicine also said sitting may be linked to 170,000 cases of cancer every year.   Most of these cases are breast and colon cancer, which are highly related with lack of physical activity.   (5) It makes your bottom bigger, increases your weight   Applying pressure to specific body parts can produce up to 50 percent more fat in that area.   When sitting, the buttocks the weight of your body and the pressure applied to it slowly turn fat cells into flab, the report said.   (6) Sitting crushes hearts   A study from the Journal Medicine and Science in Sports and Exercise found that prolonged sitting is a serious factor related to heart attacks.   The study said 54 percent of those who sit for most part of the day are more likely to develop cardiovascular diseases.   Although being active through exercise definitely improves your health and wards off several diseases, this doesn’t negate the effects of having to sit down for 10-hour work sessions.   Sitting less, staying active Money Crashers compiled a list on how you can sit less and stay active: (1) Use a standing desk.   The idea may be weird at first since were all used to sitting when doing things but a standing desk will surely come in handy.   Not only does it prevent you from drowsing off to wonderland, it also allows you to be efficient with the work at hand because standing up requires more focus compared to sitting.   (2) Use smaller mugs and containers.   Refilling the mug with more hot water for some good coffee or just simply getting water from the dispenser is something we all do at the office.   However, if you use smaller containers, you will have to refill more often which is a good thing just to break your sitting spree.   (3) Take mini breaks.   Feeling tired? Take a break. Is your stomach growling? Take a break.   Make sure that you take a break every 30 minutes or so to relax your body and reduce the strain the your body gets from sitting for prolonged hours.   (4) Stand up in meetings.   Meetings are usually done sitting. However, you can opt to stand up.   This will add up to your activity and if your boss is willing, you can propose to have a standing meeting every now and then.   (5) Find better stuff to do than watching TV.   Aren’t you tired of watching the same shows over and over again? When was the last time you went out to feel a warm summer breeze after work?   Try not to watch TV. If you could drop it from your regimen for particular days and swap it for outdoor activities it would be better.   (6) Avoid "convenience."   Why do it sitting down when you can take it standing up? It all boils down to discipline.   Don’t rely too much on technology and modern day comforts. If you have to send an email to a co-worker, go to his office instead.   Avoid rolling over with your chair to get a file and stand up, walk towards it and take it.   There are lots of alternatives to reduce your sitting time, you just have to find the motivation to do it. - VVP, GMA News