What are you doing as you read this?  Having a cup of coffee?  Taking a break from work?  Getting ready for bed?  Whatever you’re up to, chances are you’re sitting down.  

Most of us have heard the phrase “sitting is the new smoking” referring to the growing epidemic of sedentary lifestyles.  But is this true?  Is sitting in a chair that bad for you? Let’s find out.

THE FACTS

About 31% of adults worldwide, over 1.8 billion people, do not meet the recommended levels of physical activity that is at least 150 minutes of moderate-intensity activity per week
Globally, adults sit an average of 4.7 hours per day, based on data covering roughly 47% of the global adult population across 62 countries. Insufficient physical activity is a pressing global issue, affecting people worldwide.
To counteract the health risks of prolonged sitting, 60–75 minutes per day of moderate-intensity activity (like brisk walking) can negate the increased risk of early mortality associated with extended sedentary time. Health risks linked to prolonged sitting on a global scale include:

• Sitting more than 8 hours daily is associated with 20% higher risk of all-cause mortality, 29% higher risk of cardiovascular disease (CVD) mortality, and elevated chances of heart attack, stroke, and heart failure.
• A UK-based study found that being sedentary for more than 10.6 hours per day raised the risk of heart failure by 40% and increased cardiovascular death by 54%, even among individuals meeting exercise recommendations.

THE SCIENCE

Sitting can be so relaxing.  Why is it so bad?  But what happens when you spend too much time sitting?

When you sit for long periods, blood flow slows, allowing fatty acids to build up in the blood vessels, which can lead to heart disease. Prolonged sitting is also linked to insulin resistance, a condition that increases the risk of type 2 diabetes and obesity, two major contributors to heart disease. 

A 2018 study found that 82% of people who developed blood clots had spent significantly more time sitting compared to the remaining 18%. In addition, sitting reduces the body’s ability to process fats, as production of lipoprotein lipase, an enzyme crucial for breaking down fat, drops by about 90%. Without this process, fat is more likely to be stored in the body rather than used for energy.

Sitting is inevitable! Here’s how you can ward off any negative side effects:

• Set a timer. Get up every hour and move. Stand, walk around, stretch.  You can even download apps onto your phone to remind you!
• Watch your posture. Poor posture can lead to bone damage, decreased blood circulation, fatigue, and loss of muscle strength.  If you must sit, keep your shoulders back, your chin tucked, and your stomach pulled toward your spine in order to keep muscles engaged, bones aligned, and circulation flowing.
• Take a stand. If you’re able, why not opt for a standing desk?  Not only will your heart thank you, but standing desks have been proven to increase brain function, creativity, and productivity.
• Work it out. Commit to exercising every single day. Go on a walk during lunch.  Plan to attend a fitness class.  Choose the far parking spot.  Every minute of physical activity counts!

It’s wonderful to take a rest.  In fact, it’s necessary.  But at what point does “taking a rest” turn into living a sedentary life?  Take a look at the hours in your day.  How many of them are spent in a chair?  Honestly.  While sitting at your desk might not be the equivalent of hanging out in the smokers’ lounge, it very well could yield the same results.

Sources:

Is Sitting The New Smoking?

https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-020-01008-4?

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2816%2930370-1/abstract?

Share to your circles!