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Langgam Pos - For years, the American Heart Association and other health organizations have warned that sitting for prolonged periods can increase the risk of various diseases.
Excessive sitting has been linked to a higher risk of heart disease, diabetes, and even death, with some referring to it as the "new smoking" according to the Cleveland Clinic and "the silent killer" in several studies.
A major study involving health data from nearly half a million adults reinforces these warnings.
The research found that people who sit a lot at work have a 16 percent higher risk of death from all causes and a 34 percent higher risk of death from heart disease compared to those who sit less.
However, incorporating a small amount of physical activity each day can significantly reduce these risks.
Research published in JAMA Network Open in 2024 shows that individuals who sit extensively but engage in additional physical activity for 15 to 30 minutes daily can lower their risk of death to levels similar to those who are less sedentary.
“Serious risks associated with prolonged sitting at work can be mitigated by taking regular breaks and increasing physical activity,” said Chi-Pang Wen, MD, PhD, from the Institute of Population Health Science at the National Health Research Institute, Taiwan, and a co-author of the study.
“Systemic changes such as more frequent breaks, the use of standing desks, providing dedicated areas for physical activity at work, and offering gym membership benefits can help reduce health risks,” Wen stated, as quoted by Everyday Health on Saturday, July 27, 2024.
Short Activities Can Provide Significant Health Benefits
For this study, Wen and colleagues examined nearly half a million adults aged 20 and over living in Taiwan.
The researchers recorded about 26,000 deaths over an average follow-up period of nearly 13 years. Of these, 15,045 (57 percent) occurred among those who primarily worked while sitting.
None of the participants had been diagnosed with cardiovascular disease at the start of the study.
The researchers noted that those who sat most of the time at work had a significantly higher overall risk compared to those who sat less.
The study results showed that individuals who sat more at work and engaged in low levels of physical activity (ranging from less than 15 minutes to 29 minutes daily) benefited significantly by incorporating a little more movement into their daily routine.
Adding 15 to 30 minutes of physical activity each day can help lower the risk of death.
These findings support previous research indicating how short sessions of activity can greatly reduce the likelihood of early death for those who are generally inactive.
Start an Active Daily Routine
Anand Rohatgi, MD, a preventive cardiologist and professor of medicine at UT Southwestern Medical Center, Dallas, Texas, says the study emphasizes the importance of paying attention to how much one moves to maintain health.
“This study really highlights that to be healthier, you first need to be aware of how much you move or don’t move,” Rohatgi said.
To start an active daily routine, Rohatgi suggests setting goals to increase physical activity.
“Set some goals to do a bit more in terms of standing, such as walking, moving, and exercising more,” Rohatgi advised.
For Rohatgi, the research shows that people who sit frequently can benefit from simple work breaks that don’t require regular exercise sessions.
For instance, allocating time to stand at your desk or take a 10-minute walk every few hours can be beneficial.
Easy Daily Activity Recommendations
Jay Dawes, PhD, an associate professor of applied exercise science at Oklahoma State University in Stillwater, encourages people to find ways to incorporate more activity into their day.
Here are some daily activity recommendations based on Dawes’ suggestions:
- Take the Stairs: Opt for stairs instead of the elevator to increase physical activity.
- Park Further Away: Park your car farther from store entrances or workplaces to add walking distance.
- Walk During Phone Meetings: Use phone meetings as an opportunity to walk.
- Include Strength and Stretching Exercises: Incorporate basic strength training and stretching into your daily routine.
- Engage in Cardio Exercises: Include cardiovascular exercises like running, swimming, or cycling in your daily activities.
“Any activity can make a difference in improving health. The key is to do something,” said Dawes.
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