Too much sitting is linked to an early death.
The ease of our modern workday could come at the expense of our longevity. A new study of older women in the American Journal of Preventive Medicine finds that sitting for long periods increases the odds of an untimely death. The more hours women in the study spent sitting at work, driving, lying on the couch watching TV, or engaged in other leisurely pursuits, the greater their odds of dying early from all causes, including heart disease and cancer.
And here’s the kicker: Even women who exercised regularly risked shortening their lifespan if most of their daily hours were sedentary.
“Even if you are doing the recommended amount of moderate to vigorous exercise, you will still have a higher risk of mortality if you’re spending too many hours sitting,” says Dr. JoAnn Manson, one of the study’s authors and chief of preventive medicine at Harvard-affiliated Brigham and Women’s Hospital. “Each of these behaviors is important and has an independent effect on cardiovascular disease and mortality.”
How exactly sitting contributes to reduced longevity isn’t clear, but there are a few possible mechanisms. “Sedentary behavior is associated with an increased risk of the development of chronic conditions such as type 2 diabetes and cardiovascular disease,” says Dr. I-Min Lee, professor of medicine at Harvard Medical School.
When you sit, you expend fewer calories than you would while standing, and you demand little effort from your muscles. Sitting too much can also lead to other behaviors that contribute to obesity and heart disease. “Many times when people are sitting, what are they doing? They’re often watching TV and snacking,” says Dr. Manson.
Work out
One way to avoid prolonged sitting during the workday is to switch to a standing desk or one that can adjust to sitting and standing positions. Some companies are piloting treadmill desks, which let workers walk leisurely while they type or answer the phone. However, these machines are pricey, and if you set the speed too high, your legs will wear out before 5 o’clock rolls around.
An easier, no-cost solution is to set your smartphone timer to go off every 30 to 60 minutes during the day. When the alarm rings, “Stretch and move around the office to avoid any prolonged sitting at one time,” Dr. Manson recommends.
Sit less
How much sitting can you safely do in a day? In the study, women who were inactive for 11 or more hours a day fared the worst, facing a 12% increase in premature death, but even lesser amounts of inactive time can cause problems. “Once you’re sitting for more than 6 to 8 hours a day, that’s not likely to be good for you,” Dr. Manson says. She adds that you want to avoid prolonged sitting and increase the amount of moderate or vigorous exercise you do each day.
When it comes to exercise, “Any activity is good,” says Dr. Lee. “Some is better than none, and more is better than less.” Ideally, work a full half-hour or hour of exercise each day while trying to be active—even in short spurts—the rest of the time. But if you can only squeeze in 10 minutes of dedicated exercise at a time, aim for that.
By Stephanie Watson, Former Executive Editor, Harvard Women’s Health Watch If you need to move more or your doctor recommends additional physical activity, PTA Physical Therapy is here to help you Move, Feel, and Live Longer. To request an appointment at any of our six clinics in the Flathead Valley, click HERE.
