Stop sitting, start standing!
Sitting habits can lead to detrimental health issues, but here’s how to fix it.

In our digital world, it’s more common than ever for students to sit at their computers doing their readings and assignments or entertaining themselves rather than standing up and walking around.

Unlike in the past, when one might go outside to take a break, students now find themselves staying in the same place after completing an assignment, watching TikToks, or playing their favourite game.

However, many students don’t realize the potential impacts of prolonged sitting and must recognize that taking active breaks isn’t just good for mental health, but physical health as well.

Negative health consequences of prolonged sitting

Muscular atrophy

Sitting for long periods of time leads to muscle atrophy, the weakening and loss of muscle mass. This condition prohibits strong muscles from developing, which places many students at higher risk of injuries when attempting basic movements such as walking or moderate exercise.

The longer students sit, the shorter their hip flexors become, increasing lower back and hip pain. If students don’t take care of their posture while sitting, they are also placing their back and spine at risk of long-term problems, such as premature degeneration that results in chronic pain.

Slouching

The more students slouch while studying or viewing something, the additional pressure they add to their abdomens and bladder. These inclined levels of pressure place additional stress on the bladder and heart, making it difficult for them to function normally. In severe cases, this can lead to developing heartburn, slow indigestion, and poor bladder control.

Furthermore, slouching may make it difficult for students to maintain their posture as they age and may often find themselves walking with an arched back as they grow older.

Blood clots and disease

The longer students sit and fail to stretch their legs, the more their blood begins to pool in pockets around the body. The more blood pools, the higher the chance of students developing blood clots. When blood clots begin to develop, they may form what is known as Deep Vein Thrombosis.

This type of blood clot is highly dangerous because it prohibits blood from flowing to vital organs of the body, such as the lungs. When certain organs fail the receive the blood necessary to function, the body will suffer more detrimental health problems that may lead to death.

Some studies have also demonstrated that prolonged sitting increases the likelihood of developing diabetes, lung, uterine, colon cancer, and heart disease. Furthermore, people who sit the most have a 50 per cent higher mortality rate than those who actively stand up and walk around every 30 minutes to an hour.

Weight gain

While physically active, individuals release molecules such as lipoprotein lipase that help them process eaten fats and sugars. Therefore, when someone sits all day, these molecules fail to release properly, which places them at risk of weight gain.

Mental health and memory retention

It isn’t simply their physical health that students are endangering, but also their mental health. Healthline explains that because mental health benefits from proper exercise, when students spend more time sitting, they increase their chances of developing depression and anxiety.

Another study also demonstrated that poor posture can affect memory. For students who value memory retention, the way they sit may affect how much and what they remember. Those who sit upright are more likely to retain information they’ve read compared to those who slump in their seats. Thus, paying attention to how they sit will help many students in their studies, particularly before exams when memorization is crucial.

Sitting for long periods of time comes with many more health risks, but on the bright side, the solutions are very simple.

Healthier sitting habits

Mayo Clinic recommends students move around every 30 minutes to an hour. It’s best to take a walk or spend some time exercising, but if the situation doesn’t allow for it, students should at least pivot around so that they aren’t in the same position for too long.

If possible, students are encouraged to use desks that force them to move around, such as sit-to-stand desks. However, with the high cost, it’s understandable that many students cannot afford to do so. As an alternative, students can buy desk stands and place them at higher surface levels to motivate themselves to stand and walk around as they work.

Moreover, it’s best if students use ergonomic chairs that are built to support the human body’s posture and comfort. This will help alleviate many health risks.  

It is also important that students work on correcting their posture, that alone can help resolve many health problems. Medical News Today lists various ways for students to do this, starting from keeping feet flat on the ground, avoiding crossed legs, relaxing the shoulders, sitting up straight without straining the neck, and much more.

It will be difficult to get rid of old habits and bad postures, but it is vital for a healthier lifestyle. Students may only continue to face tasks that require them to sit all day, which is why it’s crucial for them to learn the harms of prolonged sitting and the ways to improve it. Only then can they continue to sit with ease and a healthier body.