Time and again, it’s been proven that sitting is the new smoking. Just like puffing away on cigarettes, spending too much time parked at your office desk increases your risk of premature death, especially from heart disease.
Adding some movement to your day can help counteract the deadly effects of sedentary lifestyles. According to the latest study, occupational sitting time is associated with an increased risk of premature mortality.
The study titled ‘Occupational Sitting Time, Leisure Physical Activity, and All-Cause and Cardiovascular Disease Mortality’ published in JAMA on January 19, showed that individuals who predominantly sat at work exhibited a higher risk of mortality.
According to the study, such individuals faced a 16% higher risk of all-cause mortality and a 34% increased risk of mortality from cardiovascular disease (CVD) compared to those who were mainly active at work.
In today’s lifestyle, sitting for long periods at work is seen as normal and hasn’t received enough attention, despite its harmful health effects. This study found that alternating between sitting and standing at work, along with adding 15 to 30 minutes of daily leisure-time physical activity, can help reduce these risks.
As the world faces the challenges posed by increasing metabolic diseases and cardiovascular issues, there’s a growing spotlight against sedentary lifestyles, which involves excessive sitting over standing.
Hence, for the first time, the 2020 World Health Organization guidelines on physical activity recommended reducing sedentary behaviours owing to their health consequences.
This is not the first study to highlight the harmful effects of prolonged sitting. Many studies in the past have proven that sitting for long hours causes obesity and a cluster of other comorbid conditions such as increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels.
Additional health issues encompass tight hips, back ailments, osteoporosis, and leg clots. While the exact reason remains unclear, excessive sitting has also been associated with an elevated risk of cancer.
A simple solution is walking – which many describe as the closest thing we have to a wonder drug.
Latest Study
Less is known about the specific association of prolonged occupational sitting with health, especially in the context of low physical activity engagement.
While prolonged sitting is a well-recognised risk factor for heart attack, stroke and premature death, the researchers of the latest study said, there is limited understanding of the precise link between prolonged occupational sitting and health, particularly in settings with low levels of physical activity.
In the study with a follow-up of about 13 years, the mortality risk was compared between people who predominantly sit at work versus those who do not sit.
In this cohort study involving 4.81 lakh individuals over a mean follow-up period of 12.85 years, individuals who predominantly engaged in sitting at work showed a higher risk of mortality from all causes (16%) and cardiovascular disease (34%) compared with those who predominantly did not sit, even after adjusting for sex, age, education, smoking, drinking, and body mass index.
This study suggests that cutting down on long periods of sitting at work and/or boosting daily physical activity could help lower the increased risks of dying from any cause and developing cardiovascular disease linked to prolonged sitting at work.
How is Walking Beneficial?
You might be wondering why your doctor consistently advises adding walking to your routine as a remedy for many of your medical conditions.
Some studies have found miraculous benefits of walking. For instance, Harvard researchers examined 32 obesity-related genes in over 12,000 individuals to gauge their impact on body weight. Those who engaged in brisk walking for about an hour daily saw a 50% reduction in the influence of these genes on their weight.
In another one, a study conducted by the American Cancer Society specifically focusing on walking revealed that women who walked for seven or more hours per week had a 14% reduced risk of breast cancer compared to those who walked three hours or less weekly.
A study published in 2017 demonstrates that walking and various forms of physical activity elevate levels of brain-derived neurotrophic factor (BDNF), a protein in the brain. BDNF plays a crucial role in cognitive functions such as thinking, learning, and memory, among other brain functions.
Multiple studies have proven that only 30 minutes of daily walking can enhance cardiovascular fitness, fortify bones, decrease excess body fat, and amplify muscle strength and endurance.
What To Do?
One of the important takeaways from the study is that people who mostly sit at work should aim for an extra 15 to 30 minutes of physical activity daily to reduce their elevated risk to the same level as those who mostly stand or move at work.
Doctors advise them to set reminders using devices like phones or fitness trackers every 30 minutes to prompt breaks. Opt for the stairs instead of the elevator, even if it’s just for a portion of the journey. During breaks, stand up, move around, or hydrate.
People can use adjustable desks for intermittent standing and opt for stairs instead of elevators. One can also incorporate the habit of walking or standing while talking on the phone or during video calls.
It’s time to get up and walk.
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