Office, school, home office: In everyday life, many people spend a large part of their time sitting. But sitting for long periods of time promotes numerous complaints and illnesses. Experts explain why – and what you can do.
Many people in Germany spend far too much time sitting each day and therefore suffer from a lack of exercise. This not only leads to poor posture and pain, but also promotes poor concentration, fatigue and diabetes. It also damages our immune system, according to sports psychologist Jana Strahler and personal trainer Franziska Penno to Die Zeit.
Regular exercise and sporting activities, on the other hand, would have a positive impact on human well-being and health in different ways. According to Strahler, people are also more mentally productive when they exercise regularly. This could be because the brain is better supplied with blood through exercise and can potentially form new nerve cells and connections. But brain researchers are not sure, according to the science magazine Quarks.
In order to benefit from these positive effects and prevent a lack of exercise, personal trainer Penno recommends, among other things, establishing fixed sports plans with realistic goals and exercising regularly in everyday office life and while sitting.
Sitting for long periods of time: That’s why it’s so harmful
(Photo: CC0 / Pixabay / ambermb)
On average, adults in Germany sit for around 8.5 hours a day, according to the DKV report from 2021. According to sports scientist Ingo Froböse, this is clearly too much. He explains to Deutschlandfunk Nova that you can expect health consequences if you sit for just 4.5 hours. From this point onwards, the damage that sitting has already caused to the body can no longer be compensated for through exercise.
A new publication in the Journal of the American College of Caridology also explains the risks of sitting: Anyone who sits for more than ten hours a day greatly increases their risk of heart failure, atrial fibrillation and a heart attack. Exercise for more than 2.5 hours a week can reduce the risk to some extent, but neither completely nor on a larger scale. After all, by shifting 30 minutes of daily sitting time to other activities, the cardiovascular risk can be significantly reduced.
Sports scientist Froböse also told MDR that sitting for long periods increases the risk of cardiovascular disease and cancer. Because the metabolism changes due to constant sitting, the muscles of many people would break down. However, muscles are the “metabolic powerhouse” of a body, so their absence affects the entire body.
Bernd Kladny, chief physician for orthopedics and trauma surgery, explains in the Deutschlandfunk Nova article that a lack of exercise in particular damages the back, muscles and joints. The cartilage in the joints depends on movement. Only then do they absorb nutrients from the synovial fluid. If this doesn’t happen, the cartilage becomes porous and joint pain occurs. The intervertebral discs can also suffer and in turn lead to back pain, according to the expert.
According to Franziska Penno, sitting for long periods also causes poor posture. This can cause so-called fascia, i.e. connective tissue structures, to stick together or harden. The result is pain and tension. You shouldn’t sit on the sofa for a long time without changing your position.
Even stress and psychological disorders can arise more easily if there is a lack of exercise: Froböse explains that an imbalance arises because many people do a lot cognitively every day – but not physically. This could cause stress and psychological disturbances.
Sport and exercise: Many health benefits
(Photo: CC0 / Pixabay / wal_172619)
Regular exercise doesn’t just have benefits for physical health. The University of Freiburg, where sports psychologist Jana Strahler conducts research, explains that people can deal with stress better thanks to regular exercise. A large number of studies prove this connection. According to Strahler, this is due to the so-called stress buffer effect. This leads to smaller amounts of the stress hormone cortisol being released in the bodies of physically active people.
The sports psychologist also emphasizes that regular exercise can also relieve fears and interrupt negative thoughts. Even one exercise session can have an antidepressant effect.
Prof. Rüdiger Reer, Secretary General of the German Sports Medical Association, explains to Quarks that the cardiovascular system also benefits in particular from endurance sports. Regular exercise can regulate blood pressure and prevent blood fat from being deposited in the blood vessels. This significantly reduces the risk of a heart attack or stroke, says Reer. Strength training also has a positive effect on muscle strength and stabilizes the body’s supporting tissue.
How and when: Tips for more sport and exercise in everyday life
(Photo: CC0 / Pixabay / TaniaVdB)
In order to exercise regularly, personal trainer Penno recommends viewing sports sessions as fixed appointments. They should be noted as such in the calendar. It can also help to take sportswear with you to work or to meet others to do sports. Because this makes it more difficult to spontaneously decide against doing sports.
However, according to sports psychologist Strahler, it is important to develop realistic sports plans and goals. For example, if the workouts are too strenuous or too long, the likelihood that people will do them regularly decreases. After about 30 days of regular training, a routine had already been established. Then it would be much easier to get over exercise.
When planning sports, Strahler recommends focusing on a mix of short, intense strength units and longer, moderately intense activities. Shorter workouts that promote muscle strength and coordination can be easily integrated into a full day. However, athletes should not forget about endurance training. However, this type of training usually takes a little longer. If you want to move particularly gently, you can resort to Pilates or yoga.
Penno recommends planning a sports session every two to three days, which should last about 45 minutes. According to the personal trainer, it is also important to exercise in everyday office life. She recommends getting up regularly, taking a few steps and stretching. It is also better to travel to work on foot or by bike, if possible. And the stairs are preferable to the elevator. Finally, it is also important to change your posture regularly when sitting and not to stay in one position too much.
Read more on Techzle\.com:
- Sitting correctly: 12 tips for optimal posture
- Is exercise on the weekend enough? A study provides answers for “Weekend Warriors”
- Exercise every day: is it healthy?
Edited by Adriana Jodlowska
** marked with ** or orange underlined Links to sources of supply are partly partner links: If you buy here, you are actively supporting Techzle\.com, because we then receive a small part of the sales proceeds. More info.