Long hours spent sitting significantly increase the chances of getting heart disease, diabetes, cancer and dying, even if the person is regularly exercising, a new study by Canadian researchers has found. This blows up the popular perception that once you put in, say, an hour of exercise, that will wipe out the ill-effects of a sedentary lifestyle.
The researchers reviewed 47 prior studies to arrive at these new conclusions. The study is published in the online issue of the journal Annals of Internal Medicine.
"We found the association relatively consistent across all diseases. A pretty strong case can be made that sedentary behavior and sitting is probably linked with these diseases," said study author Aviroop Biswas, a Ph.D. candidate at Toronto Rehabilitation Institute-University Health Network.
"When we're standing, certain muscles in our body are working very hard to keep us upright," added Biswas, offering one theory about why sitting is detrimental. "Once we sit for a long time . . . our metabolism is not as functional, and the inactivity is associated with a lot of negative effects."
According to Biswas and his colleagues, the following tips may be useful in reducing the ill-effects of sedentary time: taking a one- to three-minute break every half-hour during the day to stand or walk around, standing or exercising while watching TV, gradually reducing daily sitting time by 15 to 20 minutes per day, aiming for two to three fewer sedentary hours over a 12-hour day.
About 3.2 million people die each year because they are not active enough, according to the World Health Organization, making physical inactivity the fourth leading risk factor for mortality worldwide.
Among the studies reviewed by Biswas and his team, the definition of prolonged sitting ranged from eight hours a day to 12 hours or more. Sitting, or sedentary activities ubiquitous with sitting such as driving, using the computer or watching TV, shouldn't comprise more than four to five hours of a person's day, Biswas said, citing guidelines issued by Public Health Agency of Canada.
"We found that exercise is very good, but it's what we do across our day," he said. "Exercise is just one hour in our day, if we're diligent; we need to do something when we're not otherwise exercising, like finding excuses to move around, take the stairs, or carry groceries rather than use the [shopping cart] at the supermarket.""
The biggest health hazard stemming from prolonged sitting, according to the review, was a 90 percent higher risk of developing type 2 diabetes. Among studies examining cancer incidence and deaths, significant links were specifically noted between sedentary behavior and breast, colon, uterine and ovarian cancers.
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