Scientists are telling us something we probably already know -- that sitting for a prolonged amount of time could be deadly. The preliminary results from several studies indicate that people who sit for long periods for most of their day are more likely to be overweight or have a heart attack. They also have a higher risk of death.
This information certainly isn't shocking considering that activity is key to managing weight, tending to heart health, and longevity. But here's the kicker of this new research: Scientist say that sitting for many hours is dangerous, even if the person exercises regularly.
What counts, they report, is the number of hours a person sits in a chair, whether that is at work, at school, at home, or in the car. A Canadian study published in 2009 tracked 17,000 participants over nearly 12 years found that those people who spent more time sitting had an increased risk of death. Whether or not they exercised regularly was not shown to be a factor in that finding.
Australian researchers tracked 8,800 people for approximately six years, tracking how much time they spent watching television, and thus, sedentary during that time. The average age of the participants was 50 years old. Those participants who watched TV for more than four hours daily were an astonishing 46% more likely to die. They were also 80% more likely to die from cardiovascular disease than participants who watched two hours or less a day.
Why does being in a seated position put people at such risk? Elin Ekblom-Bak of the Swedish School of Sport and Health Sciences says that "the body starts to send harmful signals" after four hours of sitting.
Dr. David Dunstan, the researcher who led the Australian study, reports that the "incidental moving around, walking around, standing up and utilizing muscles that [doesn't happen] when we're plunked on a couch" (or certainly in front of our computers or on the long ride home in traffic) makes a difference in how our bodies process fat and glucose.
"The absence of movement can slow down our metabolic processes," he says. "When we're sitting down or even lying on the couch, we're burning the equivalent of the energy we burn when we're sleeping," he explained. Tim Armstrong, a physical activity expert at the World Health Organization, advises that people continue to exercise daily but also consider dividing that time up over the course of the day if they spend a lot of time sitting.
How can you lower your own risk for cardiac arrest, carrying extra weight, or even death? Some doctors say that standing is preferable to sitting, and that doing household chores, stretching, or even "shuffling around a little bit," will use muscles not engaged while seated, will add more activity to your daily routine, and may lower your health risk.
Ekblom-Blak also says people should continue to exercise regularly, but that changes in work and other routines are in order. "[When people are] in the office, they should try to interrupt sitting as often as possible. Don't just send your colleague an e-mail. Walk over and talk to him. Standing up," Ekblom-Black said. If you think this research doesn't apply to you, it might also be time to track the number of hours you really spend in your seat. An national survey conducted in 2003 and 2004 showed that Americans spend more than half their time sitting down.
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