Compression

SEDENTARY LIFESTYLE

Are you one of those who sit still for most of the day? A lot of sedentary time during the day can lead to stiff and swollen legs. Do you recognize yourself? You are not alone!

Legs and feet swell up when you sit still because blood circulation is restricted if you do not move around regularly. We lead an increasingly sedentary life both during working hours and at home. Many office tasks are performed in front of a computer screen, which means that the work is tied to a location. In that case, it is important that you have the opportunity to alternate between sitting and standing, as well as move around several times a day. We often travel by car, bus, or train, and when we get home, it is easy to end up in front of the TV or computer.

Risks of a sedentary lifestyle

Our bodies are designed to be in motion, but today it is said that we sit still for about 60 percent of our waking hours. This is because many spend most of their working days sitting, which in turn leads to many people experiencing a stiff neck, back pain, and swollen, heavy legs and feet. Today we also know that prolonged sedentary behavior is not good for our health. It is said that it also increases the risk of cardiovascular disease and diabetes, and that a sedentary lifestyle is a health risk on par with smoking, stress, and high blood pressure! These risks are reduced if you often take a short break and move around.

Sedentary lifestyle as a medical term

There has been some research into prolonged sedentary behavior. A sedentary lifestyle is a medical term that means there is no physical activity in the large muscle groups. Research shows that longer periods of sedentary behavior, despite other physical activity, involve clear health risks. In broad terms, this means that if you sit still for long periods, you have an increased risk of, for example, cardiovascular disease, obesity, type 2 diabetes, and impaired blood circulation, even if you exercise regularly.

Small, short breaks and everyday exercise

Reducing sedentary time by trying to add moments of movement reduces the health risks that arise from prolonged sedentary behavior, such as gaining dangerous excess weight. Standing at your desk or actively choosing the stairs instead of the elevator can be crucial. It is precisely the low-intensity everyday activity that breaks up sedentary time that has the most positive effect.

Small, short breaks from your desk also reduce the risk of gaining dangerous excess weight. Sedentary work means that we burn fewer calories. If we consume more energy through food and drink than we expend, an energy surplus is created, which over time can lead to weight gain. Overweight often in itself leads to swollen legs and feet.

Create natural leg stretches in the workplace

Alternate between sitting and standing at your desk
Place the printer far from your workplace so you have to get up every time you print
Short leg stretches every 30 minutes
Sit on a Pilates ball
Take a short walk at lunch
Go over to your colleague and talk instead of calling
Drink plenty of water and use the bathroom often

Movement to and from work

Take the stairs instead of the elevator
Open the garage door manually instead of with the remote control
Get off the bus one stop earlier

Impaired blood circulation from sitting still

It is therefore important to plan small, short breaks during prolonged periods of sedentary behavior. These breaks when you move around have been shown to have positive effects on blood circulation and counteract swollen legs and feet. We feel better when we move in ways that keep circulation going. A job where you sit a lot during the day can lead to swollen feet and legs. When you stand up, you should actively move your legs to get the blood circulation going. Also take the opportunity to loosen up your shoulder blades and shoulders with small, gentle circular movements.

Compression socks from Funq Wear provide comfortable, graduated support and promote circulation in the legs. Pain in the wrists is also becoming increasingly common the more we sit in front of the computer. Try our wrist warmers that provide a soft and comfortable feel around the wrists! Match your wrist warmers with our compression socks designed for both suits and casual wear.

Sources:

Sedentary behavior and ill health – a literature review

Public Health Agency of Sweden

Prolonged sedentary behavior - a health risk of our time

Elin Ekblom Bak

The project "Prolonged sitting - a health risk of our time"

www.GiH.se