The Dangers of Sitting
January 21st, 2015 11:33am
Recent Study Reveals Skyrocketing Death Rates from “Sitting”
How Your TV & PC Are Dramatically Increasing Your Risk of Death...
7 Ways to Live Potentially Decades Longer and
Healthier, Adding Years to Your Life!
© 2011 Health Realizations, Inc
By now, you and your loved ones are likely well aware of some sedentary lifestyle risks. Too much time spent lying on the couch can greatly increase your risk of weight gain, obesity and all of its related diseases ranging from heart disease to type 2 diabetes. For thousands of years men, women and children had to plant, hunt and forage for food for their survival. Prior to the 1900s only the kings, queens and elite were overweight or had obesity issues as evidenced by old master’s paintings. Today the comforts of our lifestyles are causing serious health problems as they also unknowingly did for many of the elite in past centuries.
The human body requires active lifestyle movement and water to flush out toxins, to stay strong and for ridding itself of illnesses to sustain and survive. What has changed? Technology has dramatically changed our lives … some for the better.But for all th e advances, technology is reducing our quality of health as life expectancies arenow o n the decline. Most of you probably expect to hear that if you spend a lot of time doing sedentary behaviors, such as watching TV, playing video games, and sitting in frontof a computer, it’s not a good thing for your health.
But here is a fact that will most likely surprise you ...and may even shock you ...Sedentary behavior is not only a risk for those couch potatoes who do little else than sit all day; it’s also a risk for you and those who regularly exercise! The risk comes in, it seems, in proportion to how long you spend sitting ... even if you spend other time working out on a treadmill, dancing, playing sports and being active.
Have You Experienced or Heard These Common Sitting Complaints?
We’ve received these online or heard these from ourow n friends and loved ones when they spend too long sitting. Have you?
I have this odd "sitting nerve pain".
Intense "shoulder problems from sitting at desk"!
I have "upper leg pain when sitting or lying down".
I get a "painful hip worse when sitting"!
"Why do my feet hurt to stand on after I have been sitting"?
Incredible "leg pain when sitting or lying"!
Today I had a "chest muscle sharp pain sitting at desk"!
Is it normal that my "knee hurts when sitting"?
My "knee hurts after sitting for a while".
I get this "thigh pain when sitting".
Sharp “pelvic pain when sitting down"!
Ever had a "pain groin one side sitting"?
I’ve gotten "health problems sitting around".
"Why do my hips hurt after sitting for a while"?
"Does sitting at computer all day cause injury to neck"?
I got this immense "lower back pain while sitting"!
My "back hurts when sitting ok when standing".
Watching TV Increases Your Risk of Death
This may sound like an exaggeration, but it’s exactly what a new study by Australian researchers found. They followed 8,800 people for an average of six years and found that those who watched TV for more than 4 hours a day were 46 percent more likely to die of any cause during the study period and 80 percent more likely to die of cardiovascular disease than those who spent less than 2 hours a day watching TV. This is concerning as ratings firm Nielsen Co. reported that Americans watched an average of more than 5 hours of TV a day!
What is Your “Sittosis” Daily Health Quotient?
How many hours a day do you watch TV? __ Hours Per Day
Now add number of hours on computer: __ Hours Per Day
Plus the number of hours you spend driving: __ Hours Per Day
Total hours per day you’re sitting: __ Hours Per Day
But the solution, again, is not to figure out how to get more vigorous exercise into your schedule (not that that would be a bad idea), it’s to figure out how to sit less. “It's not the sweaty type of exercise we're losing," says David Dunstan, a researcher at Baker IDI Heart and Diabetes Institute, Melbourne, who led the study, in the Wall Street Journal. "It's the incidental moving around, walking around, standing up and utilizing muscles that [doesn't happen] when we're plunked on a couch in front of a television." Of course, you’re not only sitting while you watch TV. You also sit during your commute to
work, at your desk, in front of the computer, while talking on the phone, and countless other times you sit throughout the day. Even most entertainment has become sitting in movie theaters vs. activity based entertainment like shooting hoops, racquetball or tennis, taking walks plus even sexual activities with a partner for lengthily periods of time are much healthier than sitting back on the sofa.
Why is Sitting Dangerous?
For years health officials have urged us to make sure we get in our 3060 minutes of exercise daily, but in any given day adults have about 15.5 "nonexercise" waking hours. For many adults, the greatest portion of this time is spent sitting. Sitting is, obviously, not inherently dangerous at all, and your body is meant to sit ... sometimes. The problem is that in our new modern age, many people spend way too much time in this sedentary position, and this is far from natural. Your body is meant to move around, stand and stretch on a regular basis. So it’s not surprising that numerous studies show rates of heart disease, diabetes and obesity are doubled and even tripled in people who sit for several hours every day. Part of the problem is sitting stops the circulation of lipase, an enzyme that absorbs fats. So instead of being absorbed by your muscles, when you’re sitting fat recirculates in your bloodstream where it may end up stored as body fat, clogging arteries or contributing to disease. In fact, simply standing up as opposed to sitting engages muscles and helps your body process fat and cholesterol in a positive way, regardless of the amount of exercise you do.
Stretch Throughout Your Day even after adjustments were made for diet and exercise. Observational studies have showed that not only is total sedentary time important for blood glucose control but also that a larger number of breaks in sedentary time are associated with more favorable metabolic profiles, according to an editorial in the British Journal of Sports Medicine. And like the TVwatching study referenced above, a study published in the Journal of Medicine and Science in Sports and Exercise linked sitting time with a greater risk of death in more than 17,000 Canadians. Even after accounting for physical activity levels outside of work, body mass index, age, sex, drinking alcohol and smoking, the mortality risk was 1.54 times higher among those who spent almost all of the day sitting compared with those who spent almost no time sitting. Now, in addition to encouraging regular vigorous exercise, researchers are suggesting physicians should discourage sitting for extended periods as well.
Top “7 Daily To-Dos” to keep your blood flowing, your heart rate going. Create reasons to get up off your butt several times every hour throughout the day
At the office:
1. Schedule 5 minutes every hour to stand up and stretch or exercise
2. Force yourself to get up to do hourly tasks.
3. Place your printer, office supplies, files, etc. in areas you have to get up and walk to.
4. Take the stairs as often as possible (vs escalators or elevators)
5. If home office, find reasons to take walks or walk up and down the stairs at least once every hour.
Most IMPORTANTLY At Your Home:
6.. Every morning when you first awake make a routine of stretching for 10 to 15 minutes. Once you watch and get into a routine it will quickly become a good habit!
7. Every evening set a time for a 30minute focused exercise routine. This doesn’t have to require expensive health club memberships. There are many effective DVD exercise programs you can do right at home.
Remember, making an effort to sit less is one of the simpler ways to perhaps drastically improve your health. Researchers believe that as the health risks of prolonged sitting become more widely
known, health campaigns will begin that advertise limiting your sitting time, just as they recommend limiting your exposure to secondhand smoke. If you start now, you’ll be ahead of the game and reaping the benefits of less sitting in no time!
WSJ.com January 12, 2010
Circulation January 11, 2010
Medicine and Science in Sports and Exercise April 3, 2009
British Journal of Sports Medicine 2009;43:8183
The Kaiser Family Foundation January 2010
The Kaiser Family Foundation: Generation M2