Is your daily sitting canceling out your exercise efforts? Avoid the hidden risks of too much sitting!
- Replies 0
In an era where many of us find ourselves tethered to desks, screens, and sofas, the call to “move more and sit less” has never been more critical. As we age, the pressure of staying active intensifies–all in the name of remaining in good health.
A startling new study from Boston has revealed a truth that might have you rethinking your daily routine: even regular exercise may not counteract the cardiovascular risks associated with excessive sitting.
How can you avoid being at risk?
The study, published in the Journal of the American College of Cardiology, was conducted by researchers from the Mass General Brigham health care system.
They found that living a predominantly sedentary lifestyle—characterized by spending the majority of waking hours seated or reclining—significantly increases the risk of heart disease, including heart failure and death. It also causes a variety of health problems like obesity, poor sleep, cancer, and even Type 2 diabetes.
Alarmingly, even those who met exercise guidelines were not fully protected from the dangers of sitting too much.
Dr. Ezimamaka Ajufo, the study's lead author, emphasizes, “Many of us spend the majority of our waking day sitting, and while there’s a lot of research supporting the importance of physical activity, we knew relatively little about the potential consequences of sitting too much beyond a vague awareness that it might be harmful.”
He adds to the complexity of the issue by stating that the risks associated with sedentary behavior persisted even among physically active individuals.
The study utilized the U.K. Biobank health database to monitor the daily activities of nearly 90,000 people, with an average age of 62, over a week.
The participants were categorized into groups based on their level of inactivity, and those who sat for more than 10.6 hours a day were found to have a 40% to 60% greater risk of heart failure and cardiovascular death compared to those who sat less.
Meanwhile, the participants who spent the least amount of time sitting got the most sleep and were more active throughout the day.
“Our data supports the idea that it is always better to sit less and move more to reduce heart disease risk, and that avoiding excessive sitting is especially important for lowering risk of heart failure and cardiovascular death,” Dr. Shaan Khurshid, a cardiac electrophysiologist at Massachusetts General Hospital, remarks.
While the Physical Activity Guidelines for Americans suggest adults engage in 75 to 150 minutes of vigorous aerobic activity or 150 to 300 minutes of moderate aerobic activity weekly, plus muscle-strengthening exercises, this study suggests that's not the whole picture.
Exercise is vital, but it's equally important to minimize excessive sitting to maintain cardiovascular health.
So, how can we embrace a lifestyle that prioritizes movement? Here are five essential tips to help you keep moving throughout the day:
1. Set a Movement Timer
Use a timer or a smartwatch to remind you to stand up and move for at least five minutes every hour. This could be as simple as walking around your home or doing light stretching for 10 minutes every two hours.
2. Incorporate Activity into Leisure Time
Instead of sitting through TV commercials, use that time to get up and move. Walk around the house, do some light exercises, or tackle a small chore–yes, active chores count!
3. Create an After-Work Ritual
Establish a routine that involves physical activity immediately after your workday. Whether it's a brisk walk, a yoga session, or a dance workout, find something enjoyable that gets you moving. Make sure this becomes a habit!
4. Explore Enjoyable Exercises
Experiment with different types of physical activities to discover what you enjoy most. From water aerobics to tai chi, there's an exercise out there for everyone. By doing what you like the most, you’re more likely to stay consistent.
5. Optimize Your Workspace
If you work from home or spend long hours at a desk, consider a standing desk or an under-desk bike. Make it a habit to stand during phone calls and take stretch breaks between tasks.
As we try to find more ways to improve our health and quality of life, it's important to know the right exercises for us. If you're struggling with back pain, on top on how to stay active, you might want to try this exercise.
How do you incorporate more movement into your day? Have you found creative ways to reduce sitting time? Share your experiences and tips in the comments below!
A startling new study from Boston has revealed a truth that might have you rethinking your daily routine: even regular exercise may not counteract the cardiovascular risks associated with excessive sitting.
How can you avoid being at risk?
The study, published in the Journal of the American College of Cardiology, was conducted by researchers from the Mass General Brigham health care system.
They found that living a predominantly sedentary lifestyle—characterized by spending the majority of waking hours seated or reclining—significantly increases the risk of heart disease, including heart failure and death. It also causes a variety of health problems like obesity, poor sleep, cancer, and even Type 2 diabetes.
Alarmingly, even those who met exercise guidelines were not fully protected from the dangers of sitting too much.
Make some time to walk around after hours of staying sedentary while working. Image source: Pexels.
Dr. Ezimamaka Ajufo, the study's lead author, emphasizes, “Many of us spend the majority of our waking day sitting, and while there’s a lot of research supporting the importance of physical activity, we knew relatively little about the potential consequences of sitting too much beyond a vague awareness that it might be harmful.”
He adds to the complexity of the issue by stating that the risks associated with sedentary behavior persisted even among physically active individuals.
The study utilized the U.K. Biobank health database to monitor the daily activities of nearly 90,000 people, with an average age of 62, over a week.
The participants were categorized into groups based on their level of inactivity, and those who sat for more than 10.6 hours a day were found to have a 40% to 60% greater risk of heart failure and cardiovascular death compared to those who sat less.
Meanwhile, the participants who spent the least amount of time sitting got the most sleep and were more active throughout the day.
“Our data supports the idea that it is always better to sit less and move more to reduce heart disease risk, and that avoiding excessive sitting is especially important for lowering risk of heart failure and cardiovascular death,” Dr. Shaan Khurshid, a cardiac electrophysiologist at Massachusetts General Hospital, remarks.
While the Physical Activity Guidelines for Americans suggest adults engage in 75 to 150 minutes of vigorous aerobic activity or 150 to 300 minutes of moderate aerobic activity weekly, plus muscle-strengthening exercises, this study suggests that's not the whole picture.
Exercise is vital, but it's equally important to minimize excessive sitting to maintain cardiovascular health.
So, how can we embrace a lifestyle that prioritizes movement? Here are five essential tips to help you keep moving throughout the day:
1. Set a Movement Timer
Use a timer or a smartwatch to remind you to stand up and move for at least five minutes every hour. This could be as simple as walking around your home or doing light stretching for 10 minutes every two hours.
2. Incorporate Activity into Leisure Time
Instead of sitting through TV commercials, use that time to get up and move. Walk around the house, do some light exercises, or tackle a small chore–yes, active chores count!
3. Create an After-Work Ritual
Establish a routine that involves physical activity immediately after your workday. Whether it's a brisk walk, a yoga session, or a dance workout, find something enjoyable that gets you moving. Make sure this becomes a habit!
4. Explore Enjoyable Exercises
Experiment with different types of physical activities to discover what you enjoy most. From water aerobics to tai chi, there's an exercise out there for everyone. By doing what you like the most, you’re more likely to stay consistent.
5. Optimize Your Workspace
If you work from home or spend long hours at a desk, consider a standing desk or an under-desk bike. Make it a habit to stand during phone calls and take stretch breaks between tasks.
As we try to find more ways to improve our health and quality of life, it's important to know the right exercises for us. If you're struggling with back pain, on top on how to stay active, you might want to try this exercise.
How do you incorporate more movement into your day? Have you found creative ways to reduce sitting time? Share your experiences and tips in the comments below!
