It's not breaking news that prolonged sitting isn't good for you. If you're anything like us, our Apple watches are telling us every hour to "stand up!" And while this small reminder can sometimes be eye roll inducing, it's for good reason, as prolonged sitting has been linked to a variety of health risks.
You may have heard the saying, "Sitting is the new smoking," originally coined by James Levine, MD, Ph.D. It's an expression that has gained traction as the negative outcomes associated with prolonged sitting have emerged. The Mayo Clinic has found that sitting for long periods can contribute to things like obesity, increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels.
Dr. David Rzeszutko, Vice President of Medical and Clinical Operations for Priority Health, shares that research also indicates that sitting for extended periods of time is associated with a higher risk of cardiovascular disease and even cancer.
"Sitting has been compared to smoking because of the significant health risks it poses," Dr. Rzeszutko said. "Just as smoking increases the risk of various chronic diseases, like obesity, heart disease and type 2 diabetes, prolonged sitting can lead to similar health issues, making the comparison apt."
Sitting for long periods of time can also have a detrimental impact on your body, particularly your spine.
"When we sit, especially with poor posture, it puts extra pressure on our spinal discs," Dr. Rzeszutko explained. "Over time, this can lead to chronic back pain and herniated discs. Prolonged sitting can also weaken the muscles that support the spine, leading to more spinal problems and discomfort."
So how much sitting is too much? According to Dr. Rzeszutko, sitting more than eight hours a day, particularly without breaks, isn't recommended.
"It's easy to avoid doing that by breaking up sitting time with short bursts of activity every 30 minutes, like standing, stretching or walking."
Dr. Rzeszutko offered up the following strategies for breaking up long periods of sitting, especially for people working from home or in offices:
- Set a timer to remind yourself to stand up and move every 30 minutes.
- Incorporate short walks into your daily routine, such as walking during phone calls or meetings.
- Use a standing desk or a desk converter to alternate between sitting and standing.
- Perform simple stretches at your desk to keep your muscles active.
- Consider using an exercise ball instead of a chair to engage your core muscles.
"Standing desks and posture-correcting chairs can be an effective tool in avoiding the risks associated with prolonged sitting," he said. "Using a standing desk can reduce sedentary time and improve posture. Posture-correcting chairs can also help maintain proper spinal alignment and reduce back pain."
While the risks and outcomes can vary, the effects of prolonged sitting can impact all age groups.
"Children and young adults might experience reduced academic performance and physical discomfort," Dr. Rzeszutko said, noting that for adults, the risks include higher chances of chronic diseases like diabetes and hypertension. "Seniors may face increased risk of cognitive decline and decreased mobility. Each age group must be mindful of the risks and take appropriate action to stay active."
The good news? Regular exercise can help offset some of the negative effects of prolonged sitting, including offering several phycological benefits.
"Even moderate-intensity exercise, such as brisk walking for 30 minutes a day, can counteract the risks of prolonged sitting," Dr. Rzeszutko confirmed, adding that it's still essential, however, to minimize sitting time as much as possible throughout the day. "Physical activity can also boost mood, reduce anxiety and improve overall mental well-being. Regular movement can also increase energy levels and productivity, making you feel more alert and engaged."
So, as you make your way through your day, remember that the little things truly add up when it comes to your health.
"Small changes, like taking the stairs instead of the elevator or walking during lunch breaks, can make a significant difference to your health," Dr. Rzeszutko said. "Remember, our bodies are designed to move, so let's make sure we keep them in motion."
Written by Sarah Suydam, Managing Editor for West Michigan Woman.
