An Hour a Day May Keep the Doctor Away

Although the phrase “sitting is the new smoking” is a bit sensationalized, it does make a great argument for remaining active in our ultra-convenient, modern world. Inactivity is a dangerous lifestyle factor, greatly increasing the risk of chronic disease and even the risk of an early death. Thankfully, this risk factor is a modifiable behavior.

Some health recommendations for physical activity are to walk 10,000 steps a day or to complete at least 150 minutes of moderate physical activity per week, but can these recommendations undo the damage sitting all day does to our bodies? A recent meta-analysis published in The Lancet looked into this question to determine how much physical activity it would take to reduce these health risks -- if that was even possible.

Thankfully, the results were promising: the analysis concluded that 60 to 75 minutes of moderate intensity exercise (e.g., walking at 3.5 mph) per day was sufficient enough to reduce the risk of early death associated with sitting for over eight hours per day.

On a similar note, a recent study looked at blood glucose levels in sedentary, overweight and obese individuals, particularly those who sit for at least eight hours a day at their job. It was found that those who moved just a little more than average, or even broke up their sitting with standing periodically, saw decreased blood glucose levels throughout the day. The activities implemented during the study included slow walking or pedaling at a treadmill desk or stationary work bike. 

Bottom Line: The gym isn’t the only way to combat the effects of a sedentary lifestyle or the 9 to 5 office job. An hour of walking throughout the day can greatly reduce your risk of chronic disease or early death. Walking to work, at lunch or during meetings is an easy way to increase your steps during the workday.

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Counter the Qualms of Sitting

Long periods of sitting are linked to an increased risk of diabetes, heart disease, obesity, kidney disease and premature death.  Numerous studies confirming the negative health effects of sitting are urging Americans get up from their desks, but what sorts of activities will help decrease health risks?  

A recent study analyzed data from the National Health and Nutrition Examination Survey to determine whether standing, instead of sitting, helps decrease the negative effects of sitting.

The study found that standing or “low-intensity activity” alone did not decrease the risk of premature death. The key to decrease risk may be simply walking around. Walking for at least two minutes every hour helped reduce mortality risk in men and women.

Bottom line: The study utilized a strictly observational data set which means that the results do not prove causation. Study findings show that there is an association between walking instead of sitting and reduced mortality risk. Regardless, there is a wealth of research proving the negative health effects of sitting for long periods of time. Additional benefits of walking around the office include an increase in calorie burn during the day, which can help with weight loss and maintenance.

Quick tip: Set a calendar notification on your computer or phone every hour to remind you to take a two-minute walk around the office or even outside. 

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Sedentary Behavior Related to Cancer Risk

Sedentary behavior has been emerging as an independent risk factor for chronic disease and mortality. Time spent sedentary displaces potential physical activity, causing decreased energy expenditure and resulting in weight gain and obesity. Researchers looked at the relationship between time spent sedentary and cancer risk in a new study.

Researchers conducted a comprehensive, systematic literature review and meta-analysis of prospective published studies on TV viewing time, recreational sitting time and occupational sitting time in relation to site-specific cancers. The meta-analysis ultimately included 43 observational studies where 68,936 cancer cases were analyzed, including colon, endometrial, lung, breast, rectum, ovarian, prostate, stomach, esophagus, testicular, renal cell and non-Hodgkin lymphoma.  

Each two-hour per day increase in sedentary time was related to a statistically significant eight percent increase in colon cancer risk and a ten percent increase in endometrial cancer risk. There was also positive correlation between sedentary behavior and lung cancer, though this was considered a borderline statistically significant increase of risk. By comparison, associations of sedentary behavior with cancer risk were null for cancers of the breast, ovaries, prostate, stomach, esophagus, testes, renal cell and non-Hodgkin lymphoma. Interestingly, colon, endometrial, breast and renal cell cancers are all positively associated with obesity; however, from this meta-analysis obesity is considered a risk factor for only colon and endometrial cancers. This suggests that sedentary behavior and obesity have an effect on risk factors of certain cancers whereas obesity is an independent risk factor of other cancers.

Bottom Line:  Try to get the recommended amount of physical activity as often as possible—for the sake of your health. Strive for 150 minutes of moderate aerobic physical activity (30 minutes, 5 days a week) or 75 minutes of intense aerobic physical activity (25 minutes, 3 days a week). It is best to also include 2 to 3 days of muscular strength training each week to maintain fitness and muscle mass.

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