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Your chair is your enemy. It doesnât matter if you go running every morning, or youâre a regular at the gym. If you spend most of the rest of the day sitting â in your car, your office chair, on your sofa at home â you are putting yourself at increased risk of obesity, diabetes, heart disease, a variety of cancers and an early death. In other words, irrespective of whether you exercise vigorously, sitting for long periods is bad for you. That, at least, is the conclusion of several recent studies. Indeed, if you consider only healthy people who exercise regularly, those who sit the most during the rest of the day have larger waists and worse profiles of blood pressure and blood sugar than those who sit less. Among people who sit in front of the television for more than three hours each day, those who exercise are as fat as those who donât: sitting a lot appears to offset some of the benefits of jogging a lot. So whatâs wrong with sitting? The answer seems to have two parts. The first is that sitting is one of the most passive things you can do. You burn more energy by chewing gum or fidgeting than you do sitting still in a chair. Compared to sitting, standing in one place is hard work. To stand, you have to tense your leg muscles, and engage the muscles of your back and shoulders; while standing, you often shift from leg to leg. All of this burns energy. For many people, weight gain is a matter of slow creep â two pounds this year, three pounds next year. You can gain this much if, each day, you eat just 30 calories more than you burn. Thirty calories is hardly anything â itâs a couple of mouthfuls of banana, or a few potato chips. Thus, a little more time on your feet today and tomorrow can easily make the difference between remaining lean and getting fat. You may think you have no choice about how much you sit. But this isnât true. Suppose you sleep for eight hours each day, and exercise for one. That still leaves 15 hours of activities. Even if you exercise, most of the energy you burn will be burnt during these 15 hours, so weight gain is often the cumulative effect of a series of small decisions: Do you take the stairs or the elevator? Do you e-mail your colleague down the hall, or get up and go and see her? When you get home, do you potter about in the garden or sit in front of the television? Do you walk to the corner store, or drive? Just to underscore the point that you do have a choice: a study of junior doctors doing the same job, the same week, on identical wards found that some individuals walked four times farther than others at work each day. (No one in the study was overweight; but the âlong-distanceâ doctors were thinner than the âshort-distanceâ doctors.) So part of the problem with sitting a lot is that you donât use as much energy as those who spend more time on their feet. This makes it easier to gain weight, and makes you more prone to the health problems that fatness often brings. But it looks as though thereâs a more sinister aspect to sitting, too. Several strands of evidence suggest that thereâs a âphysiology of inactivityâ: that when you spend long periods sitting, your body actually does things that are bad for you. As an example, consider lipoprotein lipase. This is a molecule that plays a central role in how the body processes fats; itâs produced by many tissues, including muscles. Low levels of lipoprotein lipase are associated with a variety of health problems, including heart disease. Studies in rats show that leg muscles only produce this molecule when they are actively being flexed (for example, when the animal is standing up and ambling about). The implication is that when you sit, a crucial part of your metabolism slows down. Nor is lipoprotein lipase the only molecule affected by muscular inactivity. Actively contracting muscles produce a whole suite of substances that have a beneficial effect on how the body uses and stores sugars and fats. Which might explain the following result. Men who normally walk a lot (about 10,000 steps per day, as measured by a pedometer) were asked to cut back (to about 1,350 steps per day) for two weeks, by using elevators instead of stairs, driving to work instead of walking and so on. By the end of the two weeks, all of them had became worse at metabolizing sugars and fats. Their distribution of body fat had also altered â they had become fatter around the middle. Such changes are among the first steps on the road to diabetes. Conversely, a study of people who sit for many hours found that those who took frequent small breaks â standing up to stretch or walk down the corridor â had smaller waists and better profiles for sugar and fat metabolism than those who did their sitting in long, uninterrupted chunks. Some people have advanced radical solutions to the sitting syndrome: replace your sit-down desk with a stand-up desk, and equip this with a slow treadmill so that you walk while you work. (Talk about pacing the office.) Make sure that your television can only operate if you are pedaling furiously on an exercise bike. Or, watch television in a rocking chair: rocking also takes energy and involves a continuous gentle flexing of the calf muscles. Get rid of your office chair and replace it with a therapy ball: this too uses more muscles, and hence more energy, than a normal chair, because you have to support your back and work to keep balanced. You also have the option of bouncing, if you like. Or you could take all this as a license to fidget. But whatever you choose, know this. The data are clear: beware your chair. MONDAY, March 26 (HealthDay News) — For better health, try standing up more, a new study suggests. Those who spend 11 or more hours a day sitting are 40 percent more likely to die over the next three years regardless of how physically active they are otherwise, researchers say. Analyzing self-reported data from more than 222,000 people aged 45 and older, Australian researchers found that mortality risks spike after 11 hours of total daily sitting but are still 15 percent higher for those sitting between 8 and 11 hours compared to those sitting fewer than 4 hours per day. “The evidence on the detrimental health effects of prolonged sitting has been building over the last few years,” said study author Hidde van der Ploeg, a senior research fellow at the University of Sydney. “The study stands out because of its large number of participants and the fact that it was one of the first that was able to look at total sitting time. Most of the evidence to date had been on the health risks of prolonged television viewing.” The study is published in the March 26 issue of the Archives of Internal Medicine. Average adults spend 90 percent of their leisure time sitting down, van der Ploeg said, and fewer than half meet World Health Organization recommendations for 150 minutes of at least moderate-intensity physical activity each week. The data was collected as part of Australia’s 45 and Up Study, a large, ongoing study of healthy aging. Strikingly, the elevated risks for dying from all causes remained even after taking into account participants’ physical activity, weight and health status. Sixty-two percent of participants said they were overweight or obese (a similar proportion to Americans), while nearly 87 percent said they were in good to excellent health, and one-quarter said they spent at least 8 hours each day sitting. Inactive participants who sat the most had double the risk of dying within three years compared to active people who sat least, van der Ploeg said, and among physically inactive adults, those who sat the most had nearly one-third higher odds of dying than those who sat least. Because many people must sit for long hours at their jobs, they should make sure a greater portion of their leisure time is spent standing, walking or engaging in other movement, said Dr. Suzanne Steinbaum, director of Women and Heart Disease at Lenox Hill Hospital in New York City and a spokesperson for the American Heart Association. “Yes, you have to work, but when you go home it’s so important you don’t go back to sitting in front of the computer or television,” Steinbaum said. “After the 8-hour mark, the risks go up exponentially. It’s really about what you’re doing in your leisure time and making the decision to move.” Several workplaces in Australia are testing sit-stand work stations, van der Ploeg said — a generally well-received initiative that may be a future option for other offices. “Try ways to break up your sitting and add in more standing or walking where possible,” she suggested. While the study uncovered an association between total sitting hours and death risk, it did not prove a cause-and-effect relationship. The study was limited by the relatively short follow-up period of less than three years, experts said, which may have obscured undiagnosed health problems among participants that could have led to earlier death. Dr. David Friedman, chief of heart failure services at North Shore Plainview Hospital in Plainview, N.Y., said those who sit longer “tend to be sicker, have obesity issues and cardiovascular problems. Perhaps they’re less ambulatory in the first place.” Van der Ploeg acknowledged these limitations and said more studies will need to replicate the findings and focus more on sitting’s influence on developing conditions such as diabetes, cancer and heart disease. “Studies that measure sitting time with activity monitors instead of questionnaires will also help build the evidence base,” she said. “All these studies will further inform us of the exact relationship between sitting and health conditions, which ultimately will result in public health recommendations like we already have for physical activity.” More information Read more about the World Health Organization’s physical activity recommendations.
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Dugotrajno sjedenje nas može koštati života Istraživanje provedeno nad više od 222 tisuće Australaca pokazalo je da osobe koje sjede dnevno više od 11 sati imaju 40 posto veće šanse da će umrijeti u sljedeće tri godine Novo australsko istraživanje pokazuje ljudi koji provode 11 ili više sati sjedeći imaju 40 posto veće izglede da će umrijeti tijekom sljedeće tri godine bez obzira na to koliko su inače fizički aktivni, javlja Hina. Analizirajući podatke prikupljene od više od 222 tisuće osoba starijih od 45 godina, australski znanstvenici utvrdili su da mortalitet naglo raste nakon 11 sati sjedenja dnevno. Istraživanje objavljeno u časopisu Archives of Internal Medicine pokazuje da čak i oni koji sjede između osam i 11 sati imaju, u usporedbi s onima koji sjede manje od četiri sata dnevno, 15 posto veće izglede za smrt. "Posljednjih godina imamo sve više dokaza o poraznom zdravstvenom utjecaju duljeg sjedenja", kaže voditelj istraživanja Hidde van der Ploeg sa sveučilišta u Sydneyju. Prosječna odrasla osoba provede 90 posto slobodnog vremena sjedeći, kaže van der Ploeg i manje od polovice se drži preporuke Svjetske zdravstvene organizacije o najmanje 150 minuta umjerene tjelesne aktivnosti tjedno. Podaci su prikupljeni u okviru australskog istraživanja zdravog starenja. Zbog toga što mnogi ljudi sjede na poslu morali bi veliki dio slobodnog vremena provesti stojeći, hodajući ili se na neki drugi način kretati, kaže Suzanne Steinbaum iz njujorške bolnice Lenox Hill koja ističe da nakon osam sati sjedenja rizik naglo raste.