Understanding Why Sitting All Day Leads to Exhaustion
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Chapter 1: The Paradox of Sitting
After spending extended hours in a stationary position, either studying or working at a computer, many of us find ourselves feeling completely drained. This sensation of fatigue raises an important question: why do we feel so exhausted after a day spent sitting, even if we haven’t engaged in any significant physical activity? The common assumption might be that this is merely mental fatigue, but the reality is often more complex. The reasons for this weariness are varied, and they extend beyond the simplistic notion of being "lazy." Instead, they relate to how we utilize our time while seated, whether we’re engrossed in studying or working.
To better understand this phenomenon, I consulted with two experts in the field.
Body and Mind: The Interconnectedness
One contributing factor to the fatigue experienced after prolonged sitting is the consumption of "mental energy." While this concept may not be groundbreaking, it’s crucial to recognize that we often overlook our mental state, failing to enter a mode of energy conservation.
"We exist in a society that equates productivity with worth," explains Angelica Raucci, a psychologist and neuropsychologist. "As we work, we tend to suppress our emotional needs, leading our minds—stressed and overburdened—to signal discomfort through physical symptoms." This is a reminder that physical and mental fatigue are not mutually exclusive; they should be addressed in tandem.
Raucci further elaborates that engaging in demanding cognitive tasks can increase the levels of adenosine in the brain, a neurotransmitter that plays a role in regulating cellular energy and promoting sleep. "This buildup can sedate the nervous system, leading to a heightened sense of effort during later physical activities," she notes.
To combat this, Raucci suggests that we should learn to acknowledge our fatigue in real-time, rather than ignoring the signs until the end of the day. Mindfulness practices can be particularly beneficial, allowing us to tune into our bodies and recognize its signals.
The first video titled "Why You're Always Tired (and how to fix it)" explores the various reasons behind chronic fatigue and offers practical solutions to help you regain your energy.
Movement: The Key to Avoiding Fatigue
Many of us might assume that slouching in our chairs or leaning towards the screen is harmless. However, Giulia Messina, a physiotherapist, points out that prolonged use of computers combined with poor posture can lead to various discomforts. "Common issues include neck pain, migraines, and digestive problems," she says. "Pain is essentially the brain's response to poor posture."
Messina recommends following certain guidelines to avoid these pitfalls. For instance, your computer monitor should be placed so that you can look at the center of the screen with your gaze horizontal, ideally 40 to 70 cm away. Additionally, the keyboard should be positioned at an appropriate height, with elbows at a 90-degree angle, and lumbar support should be used to maintain proper posture.
The mantra here is movement. "I advise incorporating exercises every hour while seated," Messina suggests. Simple actions like shifting your feet or performing stretches can be beneficial. Standing up can also provide an opportunity for stretching and deep breathing exercises, which not only enhance physical well-being but can also boost mood and productivity.
The second video titled "Get Energized: The REAL Reasons Why You're Always Tired" by Dr. Berg delves into the underlying causes of fatigue and shares effective methods to enhance energy levels.
Chapter 2: The Role of Motivation and Lifestyle
If you find yourself frequently checking the time or scrolling through social media instead of focusing on work, it might indicate a temporary loss of motivation.
"Variety is essential," Raucci explains. "Individuals engaged in monotonous work or studying challenging subjects often face fatigue due to boredom or a lack of stimulation." If a change in routine isn’t feasible, it’s vital to prioritize personal interests during downtime and maintain a healthy lifestyle to recharge for future tasks.
According to the WHO, those who sit for long periods should aim for a minimum of 150 minutes of exercise weekly. "To combat a sedentary lifestyle, regular physical activity is crucial," Messina concurs. Moreover, understanding personal sleep needs is essential for optimal performance.
It's important not to impose overly strict guidelines on yourself. "Physical activity can serve as a great outlet for mental stress and negative emotions," Raucci says. Even simple changes, like taking the stairs or going for a walk, can make a significant difference.
If negative thoughts are contributing to your fatigue, try to devise a strategy to mitigate them. Engaging in moderate exercise can provide a mental break, allowing you to process workplace challenges with greater clarity. Remember, work is just one aspect of life—strive to keep it in perspective.
Thank you for taking the time to read this. Until next time!