Dec 6, 2012 by APRIL McCARTHY
Stand Up If You Want To Read This
the worst things you can do for your health is sit. We sit when we drive, work, eat, use the computer, watch TV and read which total a large numbers hours in our day. In fact, before you read any further, you should probably stand up. It turns out that the more time you stay planted in chair, the more chances you have an increased risk of diabetes, cancer, heart disease and premature death.
One study by the American Cancer Society found that women who sat six hours a day were 37 percent more likely to die by the end of the 13-year study period; men who sat were 18 percent more likely to die. Another study tied 49,000 U.S. cases of breast cancer and 43,000 of colon cancer to prolonged sitting.
Sitting isn't dangerous just because it means you're not exercising. It's dangerous all by itself.
Prolonged time spent on your bum has significant metabolic consequences. It negatively affects your blood sugar, triglycerides, good cholesterol, resting blood pressure and levels of the "appetite hormone" leptin, all of which are biomarkers of obesity and cardiovascular disease.
Put simply, the danger in prolonged sitting is that it "stalls the metabolic machinery," as Dr. James Levine professor of medicine stated. "The body has an exquisitely designed system for trafficking fuels such as carbohydrates and fats. Serious consequences result when the muscular engine sits on 'idle.' "
Sitting also sabotages the lymph system, which helps the body fend off infections. Lymph vessels, which drain waste materials created by an infection, don't have a pump like the heart; they're controlled by rhythmic contractions of the muscles in your legs. So when you sit, the lymph system can't do its job.
If you sit all day but make sure to get to the gym or go for a walk after work, isn't that enough?
"Bursts of exercise is not the answer; two hours of exercise per day will not compensate for 22 hours of sitting," says cancer specialist and author David Agus, MD. In fact, sitting for five or six hours a day, even if you spend an hour a day at the gym, is the equivalent of smoking an entire pack of cigarettes.
Those who sit for long periods have a two fold increase in their risk of diabetes, heart disease and death. Importantly, associations were independent of the amount of moderate-to-vigorous physical activity undertaken, suggesting that even if an individual meets typical physical activity guidelines, their health may still be compromised if they sit for long periods of time throughout the day.
When humans sit, activity of lipase is suppressed. This leads to raised levels of LDL cholesterol, reduction in metabolism and increased retention of fat.
Moving more is tough, especially since most people's jobs revolve around sitting. But breaking up endless time on your bum, even for a few minutes, can make a huge difference. Key enzymes move, blood flows, mind and muscles flex. Here is what you can do to sit less:
- Get up and move at least every 30 minutes. Get water or coffee. Pace up and down the hall or just stand when you're on a phone call. Even fidgeting helps.
- Go ahead, watch your favorite TV shows-but don't just sit there. Cook, fold laundry, empty the dishwasher or ride a stationary bike.
- If you have to spend all day at your computer, consider investing in a treadmill desk like Michael Roizen, MD. That way you can keep moving even while you work.
- Make sure you exercise. Even though working out won't completely rid you of the negative effects of sitting, a study found that active people who sat for long periods lived longer than inactive people who sat for long periods.
April McCarthy is a community journalist playing an active role reporting and analyzing world events to advance our health and eco-friendly initiatives.