Even if you exercise regularly, sitting may still be killing you.
Research from Northwestern University suggests that prolonged sitting (like in front of a computer at work for hours on end – sound familiar?) has significant health consequences, and even avid exercisers spend too much time seated.
The study focused on women, following 91 participants between age 40 and 75. The women wore ActivPAL™ activity monitoring devices during waking hours for one week. The device recorded time spent sitting, standing, stepping, and sustained 10-minute periods of moderate to vigorous physical activity.
A majority of the women met or exceeded the government’s Physical Activity Guidelines for Americans (which recommend a minimum of 150 minutes of moderate intensity aerobic activity per week), but even the most active group (the black bar, below) spent only a small fraction of the day exercising.
In all three groups (none or low levels of physical activity, intermediate levels, and those meeting the government guidelines), the women spent about nine hours each day sitting, four standing and less than two stepping (not related to exercise).
“We all know someone who gets a good workout in every day, but then spends a large portion of their day sitting in front of a computer with few breaks,” study first author Lynette L. Craft, PhD said. “If these people could replace some of the sitting with light activity – just getting up, moving around, maybe standing up when talking on the phone, walking down the hall instead of sending an email – we do think they could gain health benefits.”
Adding even short bursts of light activity throughout your day could make a big difference in your personal battle with chronic conditions like diabetes, obesity, cardiovascular disease and certain cancers.
“I think some people assume, ‘If I’m getting my 30 to 40 minutes of physical activity a day, I’m doing what I need to do for my health,’” Craft said. “Of course, exercise is very important and is associated with many positive health benefits, but negative health consequences are associated with prolonged sitting, and this study shows that just because you’re physically active doesn’t mean you’re sitting less.”
So take action – right now! At home? Get up and walk a few laps around the dining room table. At work? Stand up for your next phone call or take the long route to your next meeting.
Being more active – not only getting the right amount of higher-intensity exercise – is an important part of your overall wellness plan.