As technology advances our entire world is been constructed to keep you sitting down. When we drive, work, office, at home watch TV, and so on… You may think that if you hit the gym a couple times per week, drink green juice occasionally, or change from regular coke to diet coke – will certainly counteracts all the sitting.
Well, actually, no, not really.
The Reason Why Sitting Is Bad For You:
- Sitting most of the day reduces circulation, sedentary behavior slows down blood flow and nutrients to key parts of the body
- It depresses LPP1: This key gene (LPP1=lipid phosphate phosphatase-1) prevents blood clotting and inflammation. When you sit for long periods of time, production of this essential enzyme slows down and stays suppressed, even after exercise.
– Reference: http://onlinelibrary.wiley.com/doi/10.1113/jphysiol.2003.045591/full
“The shocker was that LPP1 was not impacted by exercise if the muscles were inactive most of the day,” Hamilton says. “Pretty scary to say that LPP1 is sensitive to sitting but resistant to exercise.”
-Dr. Genevieve Healy for Runner’s World
– Reference: http://www.runnersworld.com/health/sitting-is-the-new-smoking-even-for-runners
- Sedentary behavior lowers serotonin: slow circulation means less hormones flow such as serotonin reaching the brain. Serotonin (5-hydroxytryptamine, 5-HT) is a chemical found in the human body. It carries signals along and between nerves – a neurotransmitter. It is mainly found in the brain, bowels and blood platelets.
- Sedentary behavior can increase obesity: Less activity during the day means your burn less calories. Studies that follow children over long periods of time have consistently found that the more TV children watch sitting , the more likely they are to gain excess weight. http://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/television-and-sedentary-behavior-and-obesity/
At The Same Time Sitting Increases The Risk Of:
Studies showed sedentary behavior can lead to death from cardiovascular issues and cancer as well as cause chronic conditions such as Type 2 diabetes, Depression.
Physical inactivity has been identified as the fourth-leading risk factor for death for people all around the world, according to the World Health Organization.
Prolonged sitting, meaning sitting for eight to 12 hours or more a day, increased your risk of developing type 2 diabetes by 90%.
- Type 2 Diabetes: A study of 3,757 women found that for every two hours they sat in a given work day, their risk of developing diabetes went up seven percent, which means their risk is 56 percent higher on days they sit for eight hours.
- Cardiovascular/Heart disease: Men who reported more than 10 hrs/wk riding in a car or more than 23 hrs/wk of combined sitting had 82% and 64% greater risk of dying from CVD than those who reported less than 4 hours per week or less than 11 hours per week, respectively.
- Cancers: The risk of cancer increased with each 2-hour increase in sitting time, 8% for colon cancer, 10% for endometrial cancer, and 6% for lung cancer.
- Depression: Women who sat longer than 7 hours per day and women who did no physical activity were more likely to have depressive symptoms than women who sat less than 4 hours per day.
What If I Exercise? Would I Still Not Safe?
In a 2012 study published in the International Journal of Behavioral Nutrition and Physical Activity, researchers reported that on average people sit for more than nine hours a day, whether or not they exercised.
And on days that you exercise, you’re more likely to spend more time sitting after you’re done at the gym. Runner’s World reports that, “people are about 30 percent less active overall on days when they exercise versus days they don’t.”
So in another words “It is not good enough to exercise for 30 minutes a day and be sedentary for the next 23 1/2 hours.”
In a 12-year study of more than 17,000 Canadians, researchers found that the more time people spent sitting, the earlier they died—regardless of age, body weight, or how much they exercised. MedPage Today put it succinctly: “mortality is higher in those who spend a lot of time in chairs, irrespective of exercise.”
How can I change the behavior?
If you’re like most of us sitting at a computer all day, the ultimatum is “stop sitting” seems discouraging, and may be impossible. Standing desks are nice and all, but they unrealistic and you will develop another bad pattern while trying to fix this pattern. So where do you start?
Start with a microhabit. AKA “baby steps”…
Decrease sedentary time by 2 to 3 hours in your 12-hour day. Here are his suggestions:
- Stand up or move for one to five minutes every half hour.
- Stand during commercials when watching TV, stand and stretch when your computer is saving or uploading a file.
- Track your steps or set up a timer/alert on your computer to quantify your progress and stay in track.
Stop Stressing About Exercise…Just get active again
The key to not sitting is movement, get active, move around, and stretch those muscles! It is not gym time. We’ve already learned that 30 minutes at the gym isn’t enough to counteract your desk job, or commute. Instead, just move around more, stand up, and move those legs.
Stop worrying about exercise. Sitting less and taking a few more steps each day is a great way to start.
- Take a walk on your lunch break.
- Take the long way to your next meeting.
- Walk around when you’re on the phone.
- Get up to get a drink of water in the office.
Take a bathroom break; Take a 2-minute walk. Yes, as simple as just two minutes’ walk or stroll decreased risk of death by 33 percent
- Stand when you’re on your laptop.
Once you have added enough activity to hit 10,000 steps a day, and than worry about daily cardiovascular exercise.
I know that sounds like a microhabit we can all commit to, yes?
Originally posted 2015-08-04 02:33:18.
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