Inactivity is an insidious, silent and lurking killer, perhaps similar to the risks of smoking or obesity.
► The World Health Organisation lists the humble ‘physical inactivity’ as the fourth largest killer of adults in the world.
► It is responsible for about 10% of premature deaths in the Western world.
► A sedentary lifestyle, worsened by being inactive sitting behind a desk or working on a computer for 8-10 hours a day increases the risk of depression, obesity, diabetes, stroke, heart attack and for developing a number of chronic diseases.
► It also diminished the quality of life as the inactive are likely to be more depressed and less likely to be engaged in activities beyond work, or gazing at a computer screen, or watching a video or TV monitor.
Recent research has shown that remaining inactive and sitting down continuously without a break, even for several hours a day is harmful. This applies even for people who get regular exercise when not working.
Researchers who monitored more than 50,000 middle-aged women for a total period of six years concluded that for every session of two hours watching television increased their rate of becoming obese by about 20% and of developing diabetes by about 15%.
The health risk of prolonged sitting time itself, needs to be separated from the overall amount of activity on a daily basis. considered separately to the lack of physical activity outside work hours.
For example, a person may go for a 30 minute jog or run after work every day, but may spend 4 or 5 hours sitting at a desk at work during the day and another 4 hours in front of a computer screen or TV every night. Does this really matter?
Several long term research studies have shown that adults who spend less time throughout the day, sitting for more than 2 hours at a time, have a lower risk of death, from cardiovascular disease, obesity and other ailments.
The study also showed that the amount of time spent sitting was not correlated to the amount of general activity.
► That is, the ‘couch potatoes’ were evenly spread amongst those that exercised regularly at other time, and those that were inactive all the time.
► The amount of time spent sitting was positively correlated with increased rates of mortality for both men and women.
► The correlation was stronger for women than men.
► Men who spent more than 6 hours sitting down had an 18% higher risk of mortality than those who only spent 2 hours or less sitting down.
► For women the increase in mortality rates was about 37%.
► This applied whether or not the people were generally active at other times.
Time Spent Sitting
|
Relative Risk for Women
|
Relative Risk for Men
|
---|---|---|
0-2 hours
|
1.00
|
1.00
|
3-5 hours
|
1.14
|
1.08
|
more than 6 hours
|
1.37
|
1.18
|
Another Australian Study showed similar results with a correlation between hours spent sitting and increased risk of mortality.
The study used mortality data and questionnaire information for 220,000 individual Australian.
► The correlation between sitting duration and all-cause mortality was consistent for both men and women, age groups, body mass index.
► Prolonged sitting was found to be a mortality risk factor that was independent of the amount of physical activity undertaken.
► This confirmed the findings of the previous study. The results are summarized below.
The research data provides clear evidence that sitting down for more than about an hour at a time is detrimental for your health. So what can you do about it.
The answer is to identify the time when you sit down and break them into shorter periods of 30 minutes or so with various activities. This is a very simple concept. Examine when are the periods during the day you spend sitting down. The example below provides and example with the long sirring down periods highlighted:
It is clear that action is needed at home, at work and while traveling to work. Driving a car is probably not as bad as sitting at a desk, and there is probably not a lot your can do about sitting down while driving.
However the other long period of sitting down can all be broken down into shorter periods by adding various breaks deliberately or by adopting various tactics to generate these breaks.
At Home
=> How Gardening is Good Exercise for Keeping Active Prolonging Life
=> How to Stay Active While Sitting at Work - Tips, Methods, Devices
=> Exercise Intensity, Duration, Frequency are Vital for Fitness, Losing Weight
=> Pedometer Use - Counting Steps Guide for Fitness and Weight loss