Even with daily exercise, recent research suggests the importance of reducing prolonged sitting. Specifically, extended periods of sitting are associated with an elevated risk of premature mortality.
A study recently published in the Archives of Internal Medicine found that adults who spent eleven hours or more sitting daily had a 40% higher risk of mortality compared to those sitting for less than four hours a day.
The researchers considered factors such as weight, health status, and overall physical activity to isolate the impact of prolonged sitting.
One may ponder the potential impact of prolonged sitting on their well-being. The prevailing culture often promotes a sedentary lifestyle. Importantly, it's noteworthy that this study involved a substantial number of participants—over 200,000—observed over an extended duration.
So, What Could Contribute to These Effects of Prolonged Sitting?
According to the study authors, prolonged sitting may disrupt metabolic functions, potentially contributing to vascular health concerns.
Extended periods of sitting were associated with higher plasma triglyceride levels, lower levels of high-density lipoprotein cholesterol (the good cholesterol), and reduced insulin sensitivity.
These findings highlight important considerations for health without implying immediate negative consequences.
How to Apply This Information
While a 30-minute exercise program did show a reduction in mortality risk for extended sitters compared to completely sedentary individuals, it did not fully compensate for prolonged sitting periods.
Moreover, a 2008 study found intriguing results: individuals who incorporated small breaks into their day, such as standing up and taking a single step, experienced a positive impact on waist size and other vital signs. This suggests that incorporating brief, regular movements may have health benefits.
It's evident that incorporating movement throughout the day is beneficial, but the challenge lies in how to achieve it, especially for those tethered to their desks.
To provide valuable insights, consider referring to Dr. Toni Yancey's book. Dr. Yancey, the co-director of the Kaiser Permanente Center for Health Equity at the University of California, Los Angeles, has long advocated for reducing sedentary behavior.
Advice from Dr. Yancy
Consider incorporating 10-minute activity breaks into your daily routine. Opt to park farther away from your destinations and choose the stairs over the elevator.
Modify your environment to encourage movement, such as relocating the printer to another room or using stability balls instead of desk chairs. Embrace subtle movements like fidgeting and standing up to stretch during meetings.
Additionally, using a headset for phone calls allows you to stand up and walk around, promoting activity.
While the impact may seem subtle, the 2008 study I mentioned earlier reveals noteworthy outcomes. Incorporating "mini-breaks," such as standing up and moving for a minute at a time, has shown potential benefits like blood sugar reduction, triglyceride level improvement, and positive changes in cholesterol and waist size.
Encourage movement! Feel free to share your strategies for incorporating mini breaks below.
1. Hidde P. van der Ploeg, PhD; Tien Chey, MAppStats; Rosemary J. Korda, PhD; Emily Banks, MBBS, PhD; Adrian Bauman, MBBS, PhD., Sitting Time and All-Cause Mortality Risk in 222 497 Australian Adults, Arch Intern Med. 2012;172(6):494-500.
2. Healy GN, Dunstan DW, Salmon J, Cerin E, Shaw JE, Zimmet PZ, Owen N., Breaks in sedentary time: beneficial associations with metabolic risk, Diabetes Care 2008 Apr;31(4):661-6.