Extended Sitting Raises Premature Death Risk

Technological advancements in recent years have eliminated the necessity and inclination for people to be physically active. A significant portion of the global population spends extended periods sitting each day, whether it’s in front of a computer at work or a television at home.

Given the natural inclination of the human body towards movement, prolonged sitting poses evident risks to our health, as confirmed by a recent study from the University of California, San Diego (UCSD). This study involved 5,856 female participants aged 63 to 99, who wore activity monitors on their hips for seven days at the study’s onset. Over a decade-long follow-up, 1,733 participants passed away.

AI Analysis Shows Sitting Over 11 Hours Daily Linked to 57% Higher Mortality Risk

Employing artificial intelligence, researchers analyzed data from the activity monitors to gauge participants’ sitting time and its correlation with mortality risk. Results revealed that individuals sitting for over 11 hours daily faced a 57 percent higher risk of death compared to those sitting for less than nine and a half hours.

Contrary to the belief that regular exercise could mitigate the hazards of excessive sitting, the UCSD study found that even higher levels of moderate-to-vigorous exercise didn’t eliminate the risk of premature death associated with prolonged sitting. This aligns with a 2019 study indicating that increased exercise didn’t offset the risks of diseases like type 2 diabetes, heart disease, and stroke linked to excessive sitting.

However, a study from Australia suggested that taking between 9,000 and 10,500 steps per day lowered the risk of premature death, even among individuals with high sitting times.

Discrepancies in findings between studies might be attributed to the placement of activity monitors – on the hip in the UCSD study and on the wrist in the Australian study – potentially yielding different estimates of sitting time. Additionally, the Australian study didn’t employ specialized software to discern sitting from standing, likely leading to an underestimation of sitting time.

Overall, the evidence from the UCSD study underscores the imperative to reduce sitting time, aligning with current World Health Organization guidelines advocating for adults to minimize sitting duration and intersperse prolonged periods of sitting with breaks.

What amount of sitting becomes excessive?

What constitutes excessive sitting varies across studies: the UCSD research suggests 11 hours daily, while other studies propose that even seven hours daily could be problematic. Moreover, numerous pieces of research indicate that sitting for more than 30 minutes at a stretch could elevate blood sugar and blood pressure levels.

How can you prevent prolonged sitting? For office workers, using a sit-stand desk may be beneficial. Additionally, incorporating movement breaks between tasks or during phone calls can help. At home, standing during TV commercial breaks or while waiting for the kettle to boil can be useful. Certain smart devices and wearables provide alerts if you’ve been sitting for too long.

For individuals unable to stand or walk, a 2020 study discovered that brief bursts of arm exercise (such as two minutes every 20 minutes) reduced blood sugar levels in wheelchair users. Engaging in any activity that prevents prolonged stillness can yield health benefits.

Read the original article on: Science Alert

Read more: Optimal Daily Step Count to Combat Sedentary Lifestyle