Sitting May be Hazardous to Your Health
| How much do you sit during a typical day? Researchers asked more than 17,000 men and women, "How much time do you spend sitting during most days of the week?" Then they followed these people for the next 12 years and measured mortality rates.
Here is what the researchers found: Those people who sat at least half the time during the day (at work, at home, or school) had a significantly increased risk of dying from any cause. Those who sat the most had a 54 percent increased risk of dying during the 12 years compared to people who sat the least.
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This increased risk from long periods of sitting was independent of how old you were, if you smoked or not, drank alcohol or not, if you were overweight or not, and even if you exercised daily or not. This study suggests that sitting a lot is hazardous to your health and cannot be completely compensated for with a physical activity program.
Americans sit while we eat in the morning. We sit in our cars going to work. We sit most of the day at work or school. We sit coming home in the car at night, and sit in the evening watching TV, playing computer games, or surfing the net.
Think of ways you could be more active throughout the day:
- Getting up frequently at work to walk about when thinking, discussing concepts with individuals, and taking a message to a colleague.
- Standing during meetings, when talking on the phone, or while reading reports. Maybe offices need standing desks as well as sitting desks.
- Working in the garden, going for a walk, working around the house, or playing active games (ping pong or jump rope) instead of watching TV or spending time on the computer at home.
- Commuting to work by riding your bike, taking public transportation (walking to and from the bus stop or train station), or walking or jogging to work occasionally.
In a very sedentary society, we need to begin thinking of ways to sit less and be more active during the majority of our day if we want the best health. Be creative. See what you can do to sit less each day.
The authors of the study concluded by suggesting that for best health and longevity, everyone should maintain a normal body weight (being obese and sitting a lot had the highest mortality), get regular physical activity (30+ minutes, 5+ days each week), and limit the amount of time spent sitting every day.
Reference:
Katzmarzyk PT, et al. Sitting time and mortality from all causes. Medicine and Science in Sports and Exercise. 2009;41(5):998-1005.
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