Sitting: A Slow Death

We have all heard the headlines; sitting for long periods of time is bad for you.  However, the average American sits for approximately 14 hours per day.   Add that to sleeping 6-8 hours in an evening, that is a lot of time sitting and being sedentary and very little time moving.

Sitting long hours increases the risk of death from cardiovascular disease and cancer; as well as, increasing the risk of living with a chronic disease.  One study found that the risk of death increase by 50% and the risk of chest pain or a heart attack increased by 125% when a person sits for 4 or more hours per day (Levine, 2012).  Another study found that those who sit 6 hours or more daily have a “significantly greater risk” of having a chronic illness than those who sat less than 4 hours each day (Dallas, 2013).  These are incredible numbers.

We also have heard that sitting increases our risk for obesity.  This is partly due to inactivity; we are being sedentary when we sit at a desk.  This is also partly due to the body’s chemical processes.  The processes related to the breakdown of fats and sugars in the body stalls when sitting; standing and moving can restart that process (Levine, 2012).

Of course, the simple solution is to just stand up.  A person who knows he will be sitting behind a desk for 14 hours during the day should set a timer to alert him to take a break and stand every hour on the hour.  Another easy solution is to face time people, as in go to their office, when you need to speak to them.  Find reasons to get up and move in order to improve your health.

A recent study measured what happens when people are given the option to stand and work.  Pronk, et al (2012) had volunteers work at a station that could be adjusted for sitting or standing.  They found that workers who used the sit/stand device reduced time spent sitting by 224%, reduced upper neck and back pain by 54%, and measured themselves as having an improved mood.  Work flow was not interrupted.

The long and short of it is, we need to find reasons to stand more and sit less.  Sitting is just as harmful as smoking.  Sitting leads to obesity, cardiovascular disease, blood clots, and other chronic illnesses.  In a world of long work hours, long commutes, and computers, it takes some dedication and ingenuity to find reasons and ways to stand; however, that tiny bit of effort may just make you happier and healthier, and it may just save your life.  Aren’t you worth it?

Dallas, Mary Elizabeth (2013)  Too Much Sitting Linked to Chronic Health Problems.  Retrieved on January 2, 2014, from www.webmd.com/heart-disease/news/10130221/too-much-sitting-linked-to-chronic-health-problems

Levine, James A. (2012)  What are the risks of sitting too much?  Retrieved on January 2, 2014, from www.mayoclinic.com/health/sitting/AN02082

Pronk, Nicolaas P; Katz, Abigail S; Lowry, Marcia; Payfer, Jane Todmyre (2012)  Reducing occupational sitting time and improving worker health:  the take-a-stand project, 2011.  Retrieved on January 2, 2014, from www.cdc.gov/pcd/issues/2012/11_0323.htm