How to keep your bones strong:
Adapting to this digital era involves integrating regular physical activity, managing screen time, and ensuring mental well-being to fully harness the benefits while mitigating potential drawbacks. Here are eight ways the digital shift is impacting our skeletal system.
The pervasive use of digital devices and increased screen time have led to a more sedentary lifestyle, affecting physical health by contributing to issues such as poor posture, weight gain, and weakened bones.
The digital age has revolutionised the way we live, work, and interact, offering unprecedented convenience and connectivity. However, this technological advancement also brings a range of challenges that impact our overall well-being. The pervasive use of digital devices and increased screen time have led to a more sedentary lifestyle, affecting physical health by contributing to issues such as poor posture, weight gain, and weakened bones. Additionally, the constant connectivity can strain mental health, leading to stress and anxiety. While digital tools have improved productivity and access to information, it’s crucial to address the balance between leveraging these technologies and maintaining a healthy lifestyle.
Adapting to this digital era involves integrating regular physical activity, managing screen time, and ensuring mental well-being to fully harness the benefits while mitigating potential drawbacks. Dr Pratibha Patel, orthopaedic surgeon of RMLS Healthcare, Indore, explains eight ways the digital shift is impacting our skeletal system:
Decreased physical activity:
Prolonged periods of sitting, whether at a desk or using digital devices, lead to reduced weight-bearing activity, which is crucial for maintaining bone density. Regular movement helps stimulate bone formation and strength.
Poor posture:
Extended use of digital devices often leads to poor posture, such as slouching or hunching over screens. This can cause spinal misalignments and contribute to back and neck pain, potentially affecting bone health over time.
Increased risk of osteoporosis:
Sedentary behaviour is linked to a higher risk of osteoporosis, a condition characterised by weakened bones. Without regular exercise, bones lose density and become more prone to fractures.
Muscle weakness:
Physical inactivity can lead to muscle weakening, which indirectly affects bone health. Strong muscles support and protect bones, so when muscles weaken, bones may become more vulnerable to stress and injury.
Impaired balance:
Lack of movement and exercise can affect balance and coordination. Poor balance increases the risk of falls and fractures, especially in older adults.
Reduced vitamin D production:
Many people spend less time outdoors due to increased screen time. Reduced sun exposure can lead to lower vitamin D levels, which are essential for calcium absorption and bone health.
Weight gain:
Sedentary lifestyles are often associated with weight gain, which can put extra stress on bones and joints. This can lead to conditions like osteoarthritis and exacerbate existing bone issues.
Mental health effects:
Sedentary behaviour can negatively impact mental health, contributing to stress and anxiety, which have been linked to bone density loss.Managing mental health is important for overall well-being , including bone health.
Strategies to mitigate the impact:
- Take regular breaks from sitting, such as standing or walking every hour.
- Engage in weight-bearing exercises, such as walking, running, or resistance training.
- Maintain good posture and ergonomic setups while using digital devices.
- Ensure adequate vitamin D intake through sunlight, diet, or supplements.
- Focus on a balanced diet rich in calcium and other bone-healthy nutrients.
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