Sitting for many hours is common in our modern life, but several studies prove that it can be harmful to health. One of the consequences of this habit is the increased risk of thrombosis and varicose veins.
Vascular surgeon Dr. Aline Lamaita, member of the Brazilian Society of Angiology and Vascular Surgery, explains that the calf musculature is stopped when we are sitting down, which hinders circulation and can cause fluid retention, swelling and a feeling of heavy legs and tired.
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She warns that the lack of blood pumping leads to damage to the walls of the veins, which favors the emergence of varicose veins and the formation of blood clots that cause thrombosis.
To counterbalance the negative effects of sitting for a long time, the study published in January in the journal Medicine & Science in Sports & Exercise says you only need a 5-minute walk every sock hour.
The researchers tested five different types of "mini" exercises on 11 participants between the ages of 40 and 60. Each of them sat in an ergonomic chair for eight hours and got up only to walk on the treadmill or go to the bathroom.
From time to time, researchers tested each study participant's blood pressure and blood sugar levels, indicators of cardiovascular health.
Study results
After a thorough analysis of the results, it was observed that 5 minutes of walking every half hour is the most recommended exercise during long periods of sitting.
That's because it was the only exercise with the amount of movements that managed to significantly reduce blood pressure and blood sugar levels.
Walking for a minute every half hour also had modest benefits on blood sugar levels, while walking every hour had no such effect.
However, in contrast, blood pressure was reduced by between 4 and 5 mmHG in all study participants who walked, compared to those who did not practice this habit.
Conclusion
Dr. Aline Lamaita says that the study is important because it shows that even small amounts of movement throughout the day can decrease significantly reduce the harmful effects of prolonged sitting, reducing the risk of cardiovascular and other diseases chronic conditions.
Even small amounts of movement throughout the day can significantly lessen the harmful effects of prolonged sitting.
In addition, the results indicate that 5-minute walks every half hour are the most recommended to reduce blood pressure and blood sugar levels in long sitting periods.
With an increasingly sedentary lifestyle, it's important to take steps to avoid the health risks associated with sitting for long periods of time. In addition to walking, other options include stretching, muscle-strengthening exercises, and using an ergonomic chair.
So if you work in an office or spend a lot of time sitting at home, remember to get up and walk around for a few minutes every half hour. Your health will thank you!
