Sitting Too Much: How Bad Is It?
Most of us spend each day sitting in a chair, with only our fingers working simultaneously for several hours straight. The modern technology has made it possible for us to earn a living without leaving our desk. We rarely get up to drink water or eat because they are all there on the table. And once our workday is done, we go straight to the car then back to the house to sit on the couch. Sometimes, we spend an hour or two in a coffee shop, sitting whilst savouring a tall glass of coffee jelly or latte.
Studies on the ill effects of sitting too much keep coming. Major findings suggest that it affects our health in many ways and increase our risk of dying early. What’s more, its scary health consequences remain the same regardless of our physical activity levels.
Research Findings
Many studies have been conducted to examine the health effects of sitting too much. Just this January, researchers found that sitting for long hours is linked to worse mental health, a higher risk of being disabled, and a higher risk of dying from heart disease and other causes. In her study, Andrea LaCroix of the University of California, San Diego, found that older women who reported the most sitting time were more likely to die during the 12-year follow up. Her report, which was published in the American Journal of Preventive Medicine, also revealed that those sitting for more than 11 hours have the greatest risk.
Another new study, carried out by Northwestern University researchers, suggests that every additional hour a day you spend sitting is linked to doubling the risk of being disabled, regardless of how much exercise one gets. This is the first research to show that being sedentary is a risk factor on its own for disability, separate from lack of moderate vigorous physical activity. In fact, sedentary behaviour is as strong a risk factor as disability and lack of exercise. The ill effects of sitting too much are very evident among seniors. In the same study, the researchers found that between two 65-year-old women, one sedentary for 12 hours and the other 13 hours a day, the latter is 50 per cent more likely to be disabled.
Until now, scientists can’t still fully explain why sitting too much can be of a great danger to one’s health. One possibility is that sitting for a long time causes muscles to burn less fat and blood to flow more sluggishly. Both can increase the risk of heart disease, high blood pressure, and other problems. In some cases, it is still unclear which way the link goes. For instance, it has long been known that sedentary behaviour can cause people to become obese. However, a new study found that being overweight makes people move less, and not the other way around. All these conflicting findings suggest that more comprehensive studies are needed to understand the relationship between too much sitting and chronic illness.
Even the link between early death and sitting too much is unclear. However, Dr I-Min Lee, professor of medicine at Harvard Medical School, said “sedentary behaviour is associated with an increased risk of the development of chronic conditions such as type 2 diabetes and cardiovascular disease”. Furthermore, sitting too much can lead to other behaviors that contribute to obesity and heart disease. For instance, many people sit all day and snack at the same time. Many of us think that sitting often makes them feel less hungry. Actually, it’s the opposite. Barry Braun, PhD, director of the Energy Metabolism Laboratory at the University of Massachusetts in Amherst, studied how too much sitting affects our appetite and found that instead of lowering our appetite, it triggers us to eat more than we should.
How to Reduce Your Sitting Time
If your job requires you to sit all day and do nothing but tap your fingers on the computer keyboard, you probably feel hopeless by now after knowing all these scary facts about sitting too much. The good news is that there are plenty of ways to reduce your sitting time without affecting your work.
Some experts recommend getting up after every 30 minutes of sitting, if possible. Get up to drink water, or do simple stretches. You can also take a quick tour of the office. Set your phone timer for 30 minutes interval so you don’t forget to stand up and do anything except to sit. You can also consider using a standing desk at work. More companies are acknowledging this idea (some are even piloting the use of treadmill desks). Just make sure your chair is always on the rescue when your legs and thighs start to feel tired. At home, when watching TV, make commercial breaks an opportunity to get more active by doing simple exercises like several squats or push-ups.
Another effective way to avoid prolonged sitting is to exercise regularly. Break a sweat. It can really bolster your mood and improve your energy and fitness levels. If you can squeeze at least 30 minutes of exercise throughout your workday, that can be awesome. Aim for at least two-and-a-half hours of physical activities weekly.
Change your diet too. Reduce your intake of junk food as studies have shown that it can actually make us feel sluggish, preventing us from moving more. Opt for protein-rich foods such as lean meat, fruits and vegetables. They can make you feel energetic and physically active throughout the day.
Prolonged sitting can be a major risk factor for chronic illness and can lead to premature death. Study after study shows that it brings no benefit to our body, despite our levels of physical activity. The key is to sit less and move more. Try incorporating these simple tweaks in your daily routine and you will see amazing, amazing improvement in your health and well-being.
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