Recent developments in technology have made it more convenient for individuals to spend extended periods of time sitting, whether it be at work in front of a computer or at home watching television. However, a recent study conducted by the University of California, San Diego (UCSD) has uncovered the detrimental effects of excessive sitting on health, with the added revelation that regular exercise may not fully counteract these risks.
The study involved 5,856 female participants aged between 63 and 99, who were tasked with wearing an activity monitor on their hip for a period of seven days. Over the span of a decade, the researchers tracked the participants, during which time 1,733 of them passed away. The data collected from the activity monitors indicated that individuals who sat for more than 11 hours a day had a 57% higher risk of mortality during the study period, compared to those who sat for less than nine and a half hours a day.
Furthermore, the study challenged the common belief that engaging in higher levels of moderate-to-vigorous exercise could fully offset the health risks associated with prolonged sitting. It is worth noting that other research has also established a connection between excessive sitting and various ailments such as type 2 diabetes, heart disease, and stroke, with increased exercise not entirely mitigating these health hazards.
Conversely, a study conducted in Australia suggested that taking between 9,000 and 10,500 steps per day could decrease the risk of premature death, even for individuals who spend prolonged periods sitting. The disparities between the findings of the UCSD and Australian studies may be attributed to the use of activity monitors worn on different parts of the body, resulting in variations in estimations of sitting time.
The UCSD study also underscored the significance of reducing sedentary time, aligning with the existing guidelines from the World Health Organization, which advocate for individuals to limit their sedentary behaviour and interrupt extended periods of sitting.
The question remains, however, as to how much sitting is considered excessive. The UCSD study suggests that 11 hours per day could present notable health risks, while additional research has indicated that even seven hours per day may be detrimental. Additionally, it is advised to refrain from sitting for more than 30 minutes at a time, as this can lead to elevated blood sugar levels and blood pressure.
In light of these revelations, individuals can explore various strategies to diminish their sedentary time. For office workers, a sit-stand desk may be beneficial, and incorporating regular breaks to move around during the workday is essential. At home, standing up during TV advertisement breaks or engaging in simple tasks while waiting for the kettle to boil can also be advantageous. Some smart devices and wearables are equipped to remind users to stand up after extended periods of sitting.
For those who are unable to stand or walk, a study from 2020 suggested that engaging in brief bursts of arm exercises, such as two minutes every 20 minutes, could lead to lower blood sugar levels in wheelchair users, highlighting the necessity of avoiding prolonged sitting.
In conclusion, the findings from the UCSD research shed light on the detrimental health effects of prolonged sitting and the limited impact of exercise in mitigating these risks. These findings emphasise the importance of reducing sedentary time and integrating movement into daily routines, ultimately fostering better long-term health.