Shocking stats on sitting may bring you to your feet
You may have seen the news stories proclaiming that “Sitting is Dangerous.” I know that I’ve seen articles about sitting and poor health in the newspaper, on TV, in blogs and I’ve heard reports on the radio. It occurred to me that I should learn more about this if I’m going to be able to lead my clients to live healthier, more productive lives.
I always assumed that by exercising frequently every week (5+ hours), I was erasing the effects of an increasingly sedentary modern lifestyle. Everything seems to be automated these days. You can change channels, open your garage door and answer the phone without getting out of your chair.
I started by examining the findings of a study published in Archives of Internal Medicine conducted by the Sax Institute in Australia. The study was conducted specifically to determine the relationship between sitting and morbidity rates. Researchers were trying to find out if people who stand more versus those who sit more are less likely to die from certain diseases.
After reading the results, I have to say that the findings are quite shocking. People who sit 11+ hours per day (at work and then at leisure) are 40 per cent more likely to die in the next three years versus people who sit less than four hours per day. The part that was most shocking to me was that it didn’t matter if the “sitter” was healthy or sick or if they exercised regularly. Sit longer … die sooner. In other words, you can’t “exercise away” a sedentary lifestyle.
I also read the results of a small study published in the journal Experimental Physiology that looked at the effect on blood flow from prolonged sitting. After six hours of sitting, the function of one of the main arteries in the legs was reduced by 50 per cent. Considering many people sit more than six hours per day, every day, this is bad news. The good news is that function was restored after simply walking for 10 minutes.
A variety of other studies cited in The Wall Street Journal have also pointed to an increased connection between sedentary lifestyles and sitting with inflammation, diabetes, cancer, heart disease and back pain.
What we can take from these reports and studies is that the human body is a “movement machine.” It is designed to work best and last the longest when it is in motion and upright. One of the positives from the Sax study was that the one group with the lowest death rates was the group that exercised the most AND sat the least. What you can do right now. 1. If you can complete an errand by walking 15 minutes or less … do not drive. Walk.
2. If you have a desk job, get up every 15 minutes for a minute to stretch. Whenever you take a phone call, stand while you talk. A study from NASA found that standing for 2 minutes, 16 times per day helped maintain bone and muscle density.
3. Turn your TV or computer off and get outside. Walk around the block, talk to your neighbours or go for a bike ride. If you have young kids playing sports, resist the urge to sit for the whole game. Stand while you watch.
4. At the gym, switch from the exercise bike to multi-station circuit training or to the treadmill or elliptical that keeps you on your feet.
5. If possible, set up your work station to include a “standing desk.” Surprisingly, this might just save your life!
6. If you can’t stand because of a physical disability; stay busy with your hands and arms. Play an instrument, do puzzles, cook, knit etc.
One last study I read about showed that sitters who fidgeted more had the same risk of dying as those who weren’t necessarily sedentary!
The important thing is to break up your activity throughout the day. While exercise is very important to overall health, it seems that being upright and moving around is just as important in the long run.