Sitting Disease

Did you know that sitting down all day can kill you? As if we didn’t have enough to worry about, a new study highlights the dangers we face from sitting down all day. The study, which came from the Median Journal, shows, among other things, that those who spend the majority of their day sitting down are an alarming 54% more likely to die from a heart attack.

The average person spends about 9.3 hours a day sitting down. That is more than we spend sleeping, which is about 7.7 hours. Part of the increase is due to computers, TV and the fact that most of us work sitting behind a desk all day.

So why is sitting all day so dangerous? Sitting down all day can make us fat. In average, obese people sit for about 2.5 more hours per day than their thin counterparts. One out of 3 Americans today is considered obese.

Here are some more alarming and disturbing statistics to deal with. I hope you are sitting down for this.

Sitting down increases the risk of death by about 40%. This means if you spend 6 or more hours a day sitting, it can actually make you more 40% likely to die within the next fifteen years.

Sitting wrecks your body:

•  The moment you sit, your caloric burning drops to about 1% per minute.

•  The moment you sit, all electrical activities shut off in your leg muscles.

• The moment you sit, enzymes, which help break down body fat, drop an astounding 90%.

•  Sitting after two hours causes a drop of about 20% of your good cholesterol.  

•  Sitting for 24 hours causes the risk of diabetes to rise since your insulin effectiveness drops about 25%.  

Try to interrupt your sitting down time as much as possible during the day.

•  You may want to do some stretching, walking or even some jumping jacks.

•   Try to take the stairs whenever you can as opposed to riding the elevator.

•    If you sit at a 135 degree angle, you will put less strain on your back than if you're sitting straight or hunched forward.

•  Walking around actually burns about 3 to 5 times the amount of calories that sitting does. This means you should take every opportunity you can to walk around the office or at home if you are sitting down for long periods of time.

For most of us it is impossible not to sit about 8 hours a day at work. So what can you do to survive sitting down all day? 

What about at home? Most of us want to put our feet up after a day’s work-not that it always happens, but it sounds good. We forget we’ve been sitting down more of our day than standing or walking.  Most of us watch our share of TV, plus the neighbor’s.  Keep in mind that those who sit about 3 hours or more each day watching TV, we are 64% more likely to die from heart disease.  For each hour you spend watching TV, it equals to about an 11% higher risk of death.

If you go back to about a hundred years, when most of us worked in fields, factories and spent less time sitting down, obesity was almost non-existent.  Life required a more active lifestyle, but it kept people healthier, leaner and stronger.  These days, we can push a button to take care of many of the things we had to get up and walk to do-like change the channel.  The advancement of technology has left many of us sitting in a chair, staring down at a cell phone, instead of throwing a Frisbie in the back yard, or taking a walk.   Think of ways you can add physical activity back into your lifestyle.  For instance, manual lawn mowers aren’t that expensive, and are definitely eco-friendly.  Using one to cut your grass would require regular exercise…well, in a normal summer with some precipitation it would anyway.

So now that you know that sitting down all day can kill you, what are your ideas about ways to fit more activity in to your day?

Originally published - Show Me Health - Sitting Disease - September 2012

Source: Dr. Mike Evans, Mayo Clinic, USA Today, JustStand.org

Brain Injury Awareness - Show Me Health

A concussion is a type of traumatic brain injury—or TBI—caused by a bump, blow, or jolt to the head or by a hit to the body that causes the head and brain to move rapidly back and forth. This sudden movement can cause the brain to bounce around or twist in the skull, stretching and damaging the brain cells and creating chemical changes in the brain.

Medical providers may describe a concussion as a “mild” brain injury because concussions are usually not life-threatening. Even so, the effects of a concussion can be serious.

Children and teens who show or report one or more of the signs and symptoms listed below, or simply say they just “don't feel right” after a bump, blow, or jolt to the head or body, may have a concussion or more serious brain injury.

Concussion Signs Observed

•     Can’t recall events prior to or after a hit or fall.
•     Appears dazed or stunned.
•     Forgets an instruction, is confused about an assignment or position, or is unsure of       the game, score, or opponent.
•     Moves clumsily.
•     Answers questions slowly.
•     Loses consciousness (even briefly).
•     Shows mood, behavior, or personality changes.

Concussion Symptoms Reported

•     Headache or “pressure” in head.
•     Nausea or vomiting.
•     Balance problems or dizziness, or double or blurry vision.
•     Bothered by light or noise.
•     Feeling sluggish, hazy, foggy, or groggy.
•     Confusion, or concentration or memory problems.
•     Just not “feeling right,” or “feeling down”.

Signs and symptoms generally show up soon after the injury. However, you may not know how serious the injury is at first and some symptoms may not show up for hours or days. For example, in the first few minutes your child or teen might be a little confused or a bit dazed, but an hour later your child might not be able to remember how he or she got hurt.

You should continue to check for signs of concussion right after the injury and a few days after the injury. If your child or teen’s concussion signs or symptoms get worse, you should take him or her to the emergency department right away.

Rest is very important after a concussion because it helps the brain heal. Your child or teen may need to limit activities while he or she is recovering from a concussion. Physical activities or activities that involve a lot of concentration, such as studying, working on the computer, or playing video games may cause concussion symptoms (such as headache or tiredness) to come back or get worse. After a concussion, physical and cognitive activities—such as concentration and learning—should be carefully watched by a medical provider. As the days go by, your child or teen can expect to slowly feel better.

    

Have your child or teen get plenty of rest. 

Keep a regular sleep routine, including no late nights and no sleepovers.

Make sure your child or teen avoids high-risk/high-speed activities that could result in another bump, blow, or jolt to the head or body, such as riding a bicycle, playing sports, climbing playground equipment, and riding roller coasters . Children and teens should not return to these types of activities until their medical provider says they are well enough.

Return Slowly to Activities.   

When your child or teen’s medical provider says they are well enough, make sure they return to their normal activities slowly, not all at once.

Talk with their medical provider about when your child or teen should return to school and other activities and how you can help him or her deal with any challenges during their recovery. For example, your child may need to spend less time at school, rest often, or be given more time to take tests.

Ask your child’s medical provider when he or she can safely drive a car or ride a bike.

There are many people who can help you and your family as your child or teen recovers. You do not have to do it alone. Keep talking with your medical provider, family members, and loved ones about how your child or teen is feeling. If you do not think he or she is getting better, tell your medical provider.

Source:  CDC