Are you comfortable? The answer to that question is very often: Yes! Because we Dutch people know how to sit. In fact, the Dutch sit the most of the entire European population. Sitting for more than 8.5 hours a day. In other European countries, 11% sit for more than 8.5 hours a day. In the Netherlands, this percentage is as high as 26%.
We sit far too much, especially at work. This has increased even further since the coronavirus pandemic. Before corona, we sat for an average of 4 hours and 54 minutes, and now it is 5 hours and 18 minutes. 3.7 million Dutch people even sit for 6 hours or more a day.
This is partly because we have started working from home more nowadays. There is less travel because our work largely takes place around our computers. We no longer cycle to work, but walk around there, and this has resulted in even less physical activity after the coronavirus pandemic.
Getting sick from sitting
This excessive sitting cannot be compensated for by going to the gym a few times a week in the evening or practicing another sport. Excessive sitting is unhealthy and can promote health problems related to our musculoskeletal system (CVD, type 2 diabetes, some forms of cancer).
More than half of the Dutch population does not meet the daily physical activity standard, is overweight, or is even obese. Excessive sitting is the new pandemic.
Why is sitting so unhealthy?
There are several reasons why sitting too much is unhealthy:
1. Increased risk of chronic diseases: Studies show that prolonged sitting increases the risk of chronic diseases such as type 2 diabetes, cardiovascular disease, some types of cancer, and even premature death.
2. Reduced calorie burning: You burn fewer calories while sitting than when standing or moving. This can lead to weight gain and obesity, which in turn further increases the risk of chronic diseases.
3. Weakened muscles and bones: Sitting too much reduces the load on your muscles and bones, causing them to become weaker. This can lead to reduced mobility, pain, and an increased risk of falling.
4. Impaired blood circulation: When sitting, your blood flows less efficiently through your body. This can lead to varicose veins, thrombosis, and other circulatory problems.
5. Mental and emotional consequences: Prolonged sitting can lead to stress, anxiety, depression, and reduced cognitive function.
No scare stories, but action stories
Last Sunday, March 10, 2024, they spoke Professor Erik Scherder and presenter Nejifi Ramirez in WNL on Sunday more about the consequences of too little exercise for the body and brain:
Ultimately, you can die from diseases related to a lack of exercise, or in other words, sitting too much. These are the three common diseases: type 2 diabetes, cardiovascular disease, and obesity.
and
We no longer train off the negative consequences of sitting in the evening.
Professor of Clinical Neuropsychology Scherder is deeply concerned about the future generation. However, merely listing stories of fear alone will not bring about change. If we want to bring about change, we will have to stand up and teach ourselves new behavior.
Tips to sit less:
- Stand up every half hour and move for at least 5 minutes.
- Use a standing desk or alternate between sitting and standing.
- Make active choices, such as taking the stairs instead of the elevator.
- Choose activities that keep you moving, such as walking, cycling, or playing sports.
Don't let it get you down
Change can be difficult for people for various reasons. First, it can cause anxiety and uncertainty because it involves leaving the known and familiar behind for the unknown. People may be afraid of the unknown and doubt their ability to cope with it. Second, habits and routines are deeply rooted in our daily lives. Changing often requires breaking these habits, which can be difficult and take time. costs to achieve.
The lifestyle coach helps
Social and cultural influences also play a role. People may experience resistance from others in their social circle or community, which can complicate the change process. Finally, a lack of motivation or self-confidence can make it difficult to implement changes. Without the right motivation and belief in oneself, it can be challenging for people to take the necessary steps to bring about change.
In other words, you won't achieve a real shift in sedentary behavior with an extra walk with the dog and a handful of tips. In most cases, it requires a lifestyle change. The personal coaches at RWIJK GYM in Rijswijk can help with that. Because in addition to being exercise specialists, they are also lifestyle coaches.
Are you up for turning less sitting into a job?
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