As we know, the majority of us enjoy spending long hours sitting at office desks, in front of a computer, or on our phones. Young children in their online classes and even adults sitting at home are always in front of screens. They almost spend a portion of their day in front of screens. This new normal way of life is associated with some underwater risks. Long-term sitting and lack of movement also cause severe health problems, which cause severe concern related to the heart.
Not in old age but even in young adults and teens, doctors are now witnessing increased cases of heart disease from a sedentary lifestyle. The human body is created to move, and when it spends most of the day in one position, it results in blood flow slowing, fat accumulation occurs, and the heart is forced to work more than normal. But do you know you have a better option, because it is never too late to change? We can save our heart health, live longer and healthier lives by learning about the impact of sitting down on our hearts and making minor changes to our daily lives.
In this blog, we will discuss the effects of sitting on your heart and learn the easy things you can do to avoid cardiovascular disease in a natural way.
What Causes Desk Jobs to Increase Heart Risk?
When you sit for prolonged periods, your body consumes less energy, and the blood circulates slowly. This causes the accumulation of fats in the arteries, which increases the level of cholesterol and sugar. With time, the changes lead to inflammation and stiffening of the blood vessels, which compels the heart to work harder. Work stress and bad posture cause additional stress, and insufficient exercise weakens heart muscles. These things contribute to a lack of oxygen and potential danger of high blood pressure, obesity, and the prevention of heart disease from sedentary lifestyle.
Effects of prolonged sitting on heart
There are a lot of effects of prolonged sitting on heart that go beyond physical inactivity. The process in your body occurs in the following way:
- Slow Blood Circulation: Sitting causes decreased circulation of blood, particularly in the legs. This may cause blood clots and increase the work of the heart.
- Higher Blood Sugar and Cholesterol: Prolonged sitting following meals leads to sugar and cholesterol that damage blood vessels in the long run.
- Weakened Heart Muscles: You are not getting enough exercise, which would help your heart be fit and flexible.
- Weight Gain and Obesity:. The overweight causes your heart to be overworked to pump blood.
Even children are not immune to these effects. Excessive television watching, video game playing, or other academic pursuits without physical playtime harms their health and physical state.
Simple Ways to Prevent Cardiovascular Disease Naturally
Take Small Movement Breaks: After every 30 minutes, take a break of 5 minutes and walk, also stretch your body. This practice helps you to improve the flow of blood and relax your muscles.
Use stairs, not elevators: It is an easy but effective form of cardiac workout that builds a stronger heart and legs.
Eat Heart-Friendly Foods: Add more fruits, vegetables, nuts, whole grains and plant-based foods to the table. Eat foods that are not processed and sweetened beverages.
Stay Hydrated: Consumption of sufficient water to enhance blood circulation and avoid fatigue.
Deep Breathing or Meditation: Understanding stress may raise blood pressure, which is damaging to the heart. Careful breathing and meditation make your heart relaxed and prevent cardiovascular disease naturally.
Sleep Well: Not sleeping well causes inflammation and raises heart disease. Daily take 7-8 hours of good sleep per night.
Keep a Positive Attitude and Laugh a Lot: Happiness is good to the heart because it diminishes stress hormones, believe it or not.
Exercise for sedentary workers
Physical activity is a necessity for those who spend the majority of their time at a desk. Even half an hour a day could be significant. The following are examples of simple exercises for sedentary workers that can be performed by just sitting workers in their sedentary jobs that will not cost them a lot of time:
Stretch your body every morning: Take 10 minutes of your time in the morning to stretch your body. This assists in enhancing fluidity and blood flow.
Brisk Walking: This involves a 15-20 minute of walk either during your lunch or after work.
Desk Exercises: Roll your shoulders, raise your legs or stretch your neck every few hours when you are at the desk.
Yoga: It helps to enhance posture, stress elimination, and cardiovascular endurance.
Cycling or Dancing: Useful methods to exercise your heart and feel like you are not working out.
Foods to Eat for Heart Health
- Fruits and Vegetables– Fruits and Veggies are rich in fiber and vitamins, and antioxidants, which lower cholesterol and inflammation, like Apples, berries, spinach, kale, carrots, and tomatoes.
- Whole Grains – They help to enhance digestion and reduce bad cholesterol. E.g., like oats.
- Good Fats– Promote good cholesterol (HDL) and reduce inflammation of the heart. E.g.. Olive oil, flaxseed, chia, nuts, and avocados.
- Omega-3 Rich Foods -Enhance the blood flow and lower triglycerides. Examples: Walnuts, flax, chia seeds, etc.
- Herbs– Natural substitutes of salt as a source of flavour and heart protection. Like Turmeric, garlic, ginger, and cinnamon.
- Water and Herbal Teas – Be hydrated, get your blood circulating.
Food to avoid for heart health:
Processed and Junk Foods– Trans fats, sodium, and sugar are in high amounts.
So better to avoid: Chips, burgers, pastries, and instant noodles.
Sweetened Beverages- Increase the sugar level and triglycerides in the blood, so avoid soft drinks, energy and too much fruit juices.
Red and Processed Meats – These have cholesterol-raising saturated fats and sodium. Avoid Bacon, sausages and mutton.
Too Much Salt – It raises blood pressure and water retention. So it is better to avoid pickles, chips and canned soups.
Fried Foods- This type of food consists of harmful oils that block the arteries.
So avoid deep-frying, fries, and pakoras.
Conclusion
Convenience and comfort usually override health. It is not that sitting long hours at work or at home is harmful, but it poses a significant risk of heart disease due to a sedentary lifestyle. Heart disease from a sedentary lifestyle due to a lack of movement, improper diet, stress, and bad habits. The positive thing is, awareness and little changes in everyday life can change your health. Physical activity, healthy eating, and brief movement breaks can save your heart and improve your energy levels. Remember, every step counts. Exercise, maintain vigilance, and make your heart work forever. If you need more information, then visit HIIMS (Jeena Sikho).
FAQ
Q1. Will long sitting cause a heart problem?
A sedentary lifestyle causes heart disease due to prolonged sitting.
Q2. How frequently do I move, given that I am in a desk job?
Sit up or stretch at least once in 30 minutes to do good to your heart.
Q3. What are the foods that help reduce heart risk?
Consume fruits, vegetables, whole grains, nuts, and healthy fats as frequently as possible.
Q4. Can short exercises during work hours make a difference?
Easy workouts keep office employees healthier in terms of circulatory and cardiovascular wellbeing.
Q5. Can stress in the workplace be bad for the heart?
A sedentary lifestyle may cause heart disease due to the chronic stress that causes high blood pressure.
Reviewed By Dr Arachana
(BAMS)