Shirleen Gabriele Havellar S,Gz  
Nutritionist

Who here likes to sit for hours, whether in front of the computer, watching TV, or working? You might feel comfortable, but who would have thought that sitting too long could have a negative impact on our health? Let's delve deeper into the risks of prolonged sitting and how to overcome it based on the latest research!

Why Is Prolonged Sitting Dangerous?

According to research published in the American Journal of Physiology-Endocrinology and Metabolism in 2020, sitting too long can disrupt our body's metabolism, including increasing blood sugar levels. This research shows that sitting for hours without a break can cause insulin resistance, a condition where the body does not respond well to insulin. This leads to increased blood sugar levels, which can trigger type 2 diabetes.

In addition to raising blood sugar levels, sitting too long can also cause various other health problems, such as:
- Obesity: Lack of physical activity leads to calories burnt and so eventually an increase in body fat.
- Heart Problems: Poor blood circulation can lead to cardiovascular disease.
- Posture Disorders: Poor sitting position can cause back and neck pain.
- Depression and Anxiety: Lack of movement can affect mental health.

Don't worry! Here's how to reduce the harmful effects of sitting too long.

1. Move Every 30 Minutes: Stand up and stretch or walk around for at least 3 minutes every half hour. Research shows that this helps improve blood circulation and reduces the risk of insulin resistance.

2. Use a Standing Desk: Try working with an adjustable desk so you can alternate between sitting and standing.

3. Regular Exercise: Set aside at least 30 minutes every day for exercise. Physical activities like brisk walking, jogging, or yoga are very beneficial.

4. Maintain Good Sitting Posture: Make sure you sit in the correct position. Use a chair that supports your spine and adjust your computer screen to eye level.

5. Reduce Sitting Time Outside of Work: Limit time used for watching TV or playing gadgets after working hours. Encourage your family to go for walks or engage in outdoor activities together.

Changing prolonged sitting habits is not easy, but it is very important for our long-term health. Start easy by taking small steps, such as moving every 30 minutes and exercising regularly. That way, we can keep our blood sugar levels stable and avoid various other health problems.

So, from now on, let's try to maintain our health with simple habits that have a big impact! Our health is a very valuable long-term investment. YAVA is also committed to supporting Indonesians in achieving optimal health, including maintaining more stable blood sugar levels. YAVA uses natural ingredients, one of which is Lontar Sugar. Lontar Sugar has a low glycemic index and is rich in nutrients, making it a safer option if you wish to maintain stable blood sugar levels. Find various YAVA products such as Granola with Cashew, Granola Bites, Granola Puffs, Krispi Puffs and Cashews at your favorite offline or online stores.

Reference:

Ekelund, U. et al. (2019) ‘Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: Systematic review and harmonised meta-analysis’, BMJ, p. l4570. doi:10.1136/bmj.l4570.

Smith, J.A. et al. (2021) ‘Three weeks of interrupting sitting lowers fasting glucose and glycemic variability, but not glucose tolerance, in free-living women and men with obesity’, American Journal of Physiology-Endocrinology and Metabolism, 321(2). doi:10.1152/ajpendo.00599.2020.