Sit Less, Live Longer: 5 Alarming Health Risks of Sitting All Day
Did you know Americans sit an average of 9.5 hours a day? Whether it’s in your office or at home, you may be sitting a lot more than you think!
Research continues to highlight the detrimental effects of sitting all day. Unfortunately, even if you exercise regularly, all this sitting hurts our health—and the research behind it is pretty shocking.
Here, we delve into five alarming health risks associated with prolonged sitting and tips for being more active during the day.
1. Prolonged Sitting Increases Your Risk of Cancer
Photo Credit: Shutterstock
Eye-opening research published by JAMA Oncology found that a greater amount of sedentary time was associated with a higher risk of dying from cancer.
The same study found that replacing 30 minutes of sedentary time with moderate to vigorous-intensity physical activity could reduce this risk by 31 percent!
2. There’s a Link Between Prolonged Sitting and Dementia
Photo Credit: Shutterstock
UCLA research suggests there is a link between prolonged sitting and reduced thickness of a brain region that helps form new memories.
This is significant because the thinning of that brain area can potentially lead to cognitive decline and dementia in middle-aged and older adults.
3. Sitting Too Much Comes with the Same Risks as Smoking
Photo Credit: DepositPhotos
Experts have revealed that people who sit more than eight hours a day with no physical activity have a risk of dying similar to that posed by obesity and smoking.
So, even if you’re in great shape and have never touched a cigarette, sitting most of the day is just as dangerous to your health.
4. Sitting Too Much Can Increase Your Diabetes Risk
Photo Credit: Shutterstock
Prolonged sitting significantly increases your risk of developing type 2 diabetes, according to a study published in the journal Diabetologia.
Along these lines, the American Diabetes Association points to a study that found performing three minutes of movement every half hour improved blood glucose levels in adults with type 2 diabetes.
5. Prolonged Sitting Can Shorten Your Lifespan
Photo Credit: Shutterstock
Research published in JAMA Internal Medicine found that if adults between the ages of 40 and 85 did just 10 minutes of moderate to vigorous physical activity per day, we could prevent more than 110,000 deaths each year.
Examples of moderate to vigorous physical activity include walking at a brisk pace, jogging, riding a bike, playing tennis, or doing heavy cleaning around the house.
How to Reduce Your Sitting Time
Photo Credit: Shutterstock
Only 28 percent of Americans are meeting the CDC-recommended amount of weekly exercise, which is 150 minutes of moderate-intensity exercise per week.
Why is this a big deal? Regular weekly exercise has an array of benefits, including better sleep, improved brain health, reduced anxiety, stronger bones, and lower blood pressure.
Aside from exercise, here are some ways to incorporate more movement into your day:
- Try a standing desk at work or in your home office.
- Set an alarm to take a 5 to 10-minute walking break every 30 minutes.
- Bring your morning coffee outside for a walk around the block.
- Make time to play with the kids or your dog. (A fun and easy way to move more!)
- Take a brief walk after eating dinner. (It’ll also help with digestion.)
- Use the stairs instead of an elevator whenever possible.
- Get up and move during commercial breaks if you’re watching TV.
- Throw on your favorite song and dance.
- Take your dog for a walk.
- Pace around while you’re on a phone call.
- Drink more water. Not only is it good for your health, but you’ll have to get up for bathroom breaks more often.
- Use a fitness tracker to monitor how many steps you’re taking each day, and aim for 10,000. (Fewer than 5,000 steps per day is a sign you’re too sedentary.)