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Sitting for long periods of time is associated with a number of health risks, including obesity, heart disease, stroke, type 2 diabetes, and some types of cancer.
A study published in the journal Annals of Internal Medicine found that sitting for more than eight hours per day was associated with a 20% increased risk of death from all causes. The study also found that sitting for more than four hours per day was associated with a 10% increased risk of death from all causes.
Another study, published in the journal Diabetes Care, found that people who sit for more than six hours per day are twice as likely to develop type 2 diabetes as those who sit for less than three hours per day.
Sitting for long periods of time can also lead to weight gain. When you sit, your body burns fewer calories than when you are standing or moving around. This can lead to a buildup of excess calories, which can lead to weight gain.
Sitting for long periods of time can also increase your risk of developing heart disease and stroke. When you sit, your blood pressure and cholesterol levels can rise. This can increase your risk of developing blood clots, which can lead to heart disease and stroke.
Sitting for long periods of time can also increase your risk of developing some types of cancer, including colon cancer, endometrial cancer, and lung cancer.
How to reduce the risks of sitting too much
There are a number of things you can do to reduce the risks of sitting too much, including:
Get up and move around every 20-30 minutes. If you have a desk job, try to get up and move around every 20-30 minutes. You can walk around the office, take a break to stretch, or go for a quick walk outside.
Use a standing desk. A standing desk allows you to alternate between sitting and standing throughout the day. This can help to reduce the amount of time you spend sitting.
Take active breaks. If you have to sit for long periods of time, try to take active breaks. This could involve going for a walk, doing some stretching, or taking a few minutes to do some light exercise.
Choose activities that involve movement. When you are free time, try to choose activities that involve movement, such as walking, biking, swimming, or playing sports.
By reducing the amount of time you spend sitting each day, you can improve your health and reduce your risk of developing a number of chronic diseases.
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