Sitting for prolonged periods of time without taking breaks to stand up and move around has been linked to a greater risk of heart disease and all-cause mortality, according to a recent study published in the Journal of the American Heart Association. Even those who engage in moderate or vigorous exercise are not immune to the negative effects of uninterrupted sedentary behavior.
Being sedentary for extended periods and not engaging in frequent physical activity has been associated with serious health consequences such as age-related cognitive degeneration, increased risk of cardiovascular disease, metabolic conditions, and more. This study suggests that the total amount of time spent sedentary each day and the length of each sedentary period pose a greater threat to overall health than any potential benefits of exercise, regardless of how healthy your lifestyle is outside of that sedentary time.
Study Findings
According to a recent study analyzing the data and behaviors of 6,489 women in their 60s to 90s, prolonged sitting can have serious health consequences. The study, which utilized a novel algorithm to examine both total sedentary time and the duration of each period spent sitting, found that women who were stationary for 11.7 hours or more per day faced a 30% higher mortality risk.
Sedentary behavior was defined as “any waking behavior involving sitting or reclining with low energy expenditure.” The paper concludes that higher total sitting time and longer mean sitting bout duration are associated with higher all-cause and cardiovascular disease mortality risk among older women.
These findings support interventions aimed at reducing both total sitting time and interrupting prolonged sitting. It is important for women in this age group to prioritize physical activity and avoid prolonged periods of sitting to reduce their risk of mortality.
The Impact on Your Body and Health
Sitting for extended periods of time can have detrimental effects on your body and overall health. Research has shown that when you sit, the blood flow throughout your body slows down, which decreases glucose uptake. This means that your muscles aren’t contracting as much, so anything that requires oxygen consumption to move the muscles diminishes, and your pulse rate is low.
Even if you exercise moderately or vigorously, prolonged periods of sitting can still increase your risk for health problems. According to a recent study, women who exercised regularly were still vulnerable to the negative effects of sedentary behavior if they sat for too long throughout the day.
To combat the negative effects of prolonged sitting, it is recommended that you take frequent breaks to stand up, stretch, and move around. This can help increase blood flow and oxygen consumption, which can improve your overall health and wellbeing. Additionally, incorporating regular exercise into your daily routine can help offset the negative effects of prolonged sitting.
Here are some tips to help you reduce the amount of time you spend sitting:
- Take frequent breaks to stand up, stretch, and move around.
- Incorporate regular exercise into your daily routine.
- Use a standing desk or an exercise ball instead of a traditional chair.
- Walk or bike to work if possible.
- Take the stairs instead of the elevator.
- Stand up and move around during commercial breaks while watching TV.
By taking these simple steps, you can help improve your overall health and reduce the negative effects of prolonged sitting.
How Often Should You Move or Stretch?
Sitting for extended periods of time can increase your risk of health problems. According to experts, the risk starts to climb when you sit for about 11 hours per day, especially if you sit for long periods of time without taking a break. Sitting for more than 30 minutes at a time is associated with a higher risk than sitting for only 10 minutes at a time.
While it may not be realistic for everyone to stand up and stretch every 10 minutes, taking any breaks you can is better than none. Experts suggest taking a break once every 20 to 30 minutes. During the break, you can stand up and shift your weight around. You don’t have to go anywhere, you can just stand for a little while.
If you have a job that requires you to sit for long periods of time, try to sneak in a quick stretch, march in place, hold a plank, or walk around the office floor. Even getting three minutes of exercise at a time can have awesome health benefits. So, take breaks whenever you can to reduce your risk of health problems associated with sitting for long periods of time.
