Key Takeaways
- Sitting all day can significantly elevate the risk of heart disease and shorten your life span, particularly for individuals in sedentary roles.
- Extended periods of sitting can lead to chronic inflammation, insulin resistance, and issues with metabolism, even among those who are physically active.
- Experts advise standing or moving for a few moments every 20 minutes to enhance circulation and mitigate the health risks associated with prolonged sitting.
- Spending too much time sitting can have serious implications for your health and longevity.
- According to a study conducted in Taiwan, employees with sedentary jobs face a 34% increased risk of heart disease and a 16% heightened risk of dying from any cause when compared to their more active counterparts. Further research indicates that even regular moderate exercise cannot fully counteract the effects of sitting for prolonged periods.
Why Sitting All Day Harms Your Health
Research has drawn connections between physical inactivity and various biomarkers of chronic low-grade inflammation. This may result in conditions like insulin resistance, type 2 diabetes, obesity, metabolic syndrome, and even impaired kidney function.
People engaged in long hours of desk work often share characteristics with those leading a sedentary lifestyle, putting them at similar health risks.
A separate study discovered that older women who spent 11.6 hours or more sitting each day faced a 57% higher risk of death from any cause compared to those who sat less than 9.3 hours daily, regardless of engaging in some high-intensity workouts.
“Sitting for too long does lead to vascular effects where blood starts to pool in extremities. Consequently, this inhibits the body’s ability to circulate blood efficiently,” noted Andrea Z. LaCroix, PhD, a senior author on the study and esteemed epidemiology professor at the University of California, San Diego.
How Often You Should Get Up and Move Around
LaCroix and her research team are currently exploring how frequently individuals should rise from their seats to reduce health risks.
“The optimal time frame to sit before standing again may be just 20 minutes,” she explained.
Although the research is ongoing to determine the best frequency for breaking up sitting time, LaCroix emphasized that getting up three times every hour is more beneficial than just once per hour. Ultimately, adopting behaviors that lessen overall sitting time should be a priority.
Simple Ways to Break Up Sitting Time
Movement enhances oxygen flow in the body, according to LaCroix. “For instance, even a simple transition from sitting to standing can have a positive impact on blood pressure,” she indicated.
Consider taking short walks to the kitchen or mailbox when you have a break from screens. Alternatively, you can use a stopwatch to remind yourself to stand or move for five minutes occasionally.
“Just transitioning from sitting to standing can elevate your heart rate, and walking increases it even more,” LaCroix affirmed. “People need to find ways to stand more frequently.”
A treadmill desk might be a beneficial choice, according to Francisco Lopez-Jimenez, MD, MS, chair of preventive cardiology at the Mayo Clinic. Simple adjustments, such as placing your trash can farther away, can also encourage you to get up regularly.
He further suggests keeping stretching bands and light weights nearby for quick workout options during breaks.
“If we don’t intentionally incorporate standing and movement into our routines, it becomes easy to remain seated for extended periods,” asserted Lopez-Jimenez.
