Eat less; move more; live longer
Check out my Page – Do you know the dangers of too much sitting? for more.
Tony
Category Archives: prolonged sitting
Time Spent Sitting Linked to Higher Risk of Death from 14 Diseases
I confess, I love it when new discoveries meet my bias. I created the Page – Do you know the dangers of too much sitting? nine months ago. What follows is the latest information on prolonged sitting from the American Cancer Society (ACS).
A new ACS study links prolonged sitting time with a higher risk of death from all causes, including 14 of 22 measured causes of death and 8 of the 10 most common causes of death. The link existed even after adjusting for levels of moderate-vigorous intensity physical activity. The study appears early online in the American Journal of Epidemiology.
Advancements in technology have led to a significant increase in the amount of time spent sitting. In addition, sedentary time increases with aging, a time when the risk of chronic disease also increases. In the United States, most leisure time is spent in sedentary behaviors such as television viewing. In one Australian study, it was estimated that 90% of total non-occupational time was spent sedentary, and that 53% of sedentary time was spent on screen time (computer or television). Continue reading
Stretch for Better Flexibility
I love this post! I hope you will read it and learn from it too. The more I read and write about health and fitness, the more I appreciate that ‘little things mean a lot.’ Little things like stretching, getting a good night’s sleep and walking, not living a sedentary lifestyle. These are elements that can keep you in tip top shape, mentally and physically for years to come.
To read further on some of these little things, Check out my Pages:
Do you know the dangers of too much sitting?
How important is a good night’s sleep?
Tony
This article was first published in The Hindu on 2nd October 2010.
I see people completing their workout routines and rushing through a few cursory stretches; mainly to appease the trainer, mind elsewhere, in a hurry to get going. Their flexibility does not get any better; they can still barely bend forward to reach for their thighs leave alone their toes, but they see no reason to waste time toiling with “stretches’. They have more important things to do, their cardio, so they can burn an indecent number of calories, push as much weight as they can to gain that well sculpted physique. Flexibility? Yes, well, let’s be done with it as quickly as possible!
One couldn’t be more mistaken. An inflexible muscle is more prone to injury and cannot perform as well as it should. Good quality muscle is supple, strong AND flexible.
Flexibility is the corner stone of…
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Sitting is Bad for Your Brain, Not Just Your Heart or Metabolism
It’s been a couple of years now since I first learned the dangers of prolonged sitting. Someone even called ‘sitting the new smoking.‘ I thought that might have been excessive – might have been. However, this new information from UCLA researchers certainly adds resonance to the problem for seniors.
Sitting too much is linked to changes in a section of the brain that is critical for memory, according to a preliminary study by UCLA researchers of middle-aged and older adults.
Studies show that too much sitting, like smoking, increases the risk of heart disease, diabetes and premature death. Researchers at UCLA wanted to see how sedentary behavior influences brain health, especially regions of the brain that are critical to memory formation.
METHOD
UCLA researchers recruited 35 people ages 45 to 75 and asked about their physical activity levels and the average number of hours per day they spent sitting over the previous week. Each person had a high-resolution MRI scan, which provides a detailed look at the medial temporal lobe, or MTL, a brain region involved in the formation of new memories.
The researchers found that sedentary behavior is a significant predictor of thinning of the MTL and that physical activity, even at high levels, is insufficient to offset the harmful effects of sitting for extended periods.
This study does not prove that too much sitting causes thinner brain structures, but instead that more hours spent sitting are associated with thinner regions, researchers said. In addition, the researchers focused on the hours spent sitting, but did not ask participants if they took breaks during this time.
The researchers next hope to follow a group of people for a longer duration to determine if sitting causes the thinning and what role gender, race, and weight might play in brain health related to sitting.
IMPACT
MTL thinning can be a precursor to cognitive decline and dementia in middle-aged and older adults. Reducing sedentary behavior may be a possible target for interventions designed to improve brain health in people at risk for Alzheimer’s disease, researchers said.
Please check out my Page – Do you know the dangers of too much sitting? for more details on the common practice.
Tony
Further on the dangers of sitting too long
About a year ago I began to learn the dangers of prolonged sitting. I posted a Page on it – Do you know the dangers of too much sitting? Which you can check out at your leisure. The following analysis comes from Texas A & M University.
It’s a popular catchphrase: “Sitting is the new smoking.” A phrase that is often attributed to James A. Levine, MD, PhD, of the Mayo Clinic, but even he seems to have pulled back from that characterization a little, now simply saying that sitting for long periods of time is linked to conditions like obesity and metabolic syndrome.
And it’s the obesity that really leads to problems, according to Mark Benden, PhD, CPE, associate professor in the Department of Environmental and Occupational Health and director of the Ergonomics Center at the Texas A&M School of Public Health. He studies the use of sit-stand desks to promote physical activity. “The better metaphor might be obesity is the new smoking,” Benden said. “That’s a little closer from a cause-and-effect standpoint, in terms of the number of people dying from these preventable causes each year.” Continue reading
Filed under obesity, prolonged sitting, sitting, sitting too long, smoking, Smoking dangers
Can too much sitting erase exercise benefits?
I have written about the dangers of prolonged sitting previously. You can check out my Page – Do you know the dangers of too much sitting? for further information on it.
White matter is brain tissue containing nerve fibers responsible for brain communication. As we age, nerve fiber activity declines and disrupts brain function. But a new study suggests that among older adults, the structural integrity of white matter is not only dependent on levels of physical activity, but also on the amount of remaining time spent sedentary, according to Medical News Today.
Lead researcher Agnieszka Burzynska, a postdoctoral researcher at the University of Illinois, and her team publish their findings in the journal PLOS ONE.
Past studies have associated physical activity among older adults with reduced cognitive decline. In 2012, research from the University of Scotland in the UK found that seniors who had high levels of physical activity had fewer problems with memory and thinking skills, while a 2013 study claimed exercise is beneficial for the cognitive functioning of dementia patients. Continue reading
Filed under brain, brain damage, brain function, Exercise, prolonged sitting, sitting, sitting too long
Is your office bad for your health?
Okay, nobody is saying that working in an office is as dangerous as doing construction or working in a mine, but health hazards exist in offices, too. It’s easy to grow complacent about it.
Desk jobs can pose dangers to your health. Rush family medicine physician Gabriela Baeza, MD, recently discussed some of the most common hazards — and how to avoid them.
Chairs
A growing body of research suggests that simply sitting too much can endanger your health — regardless of whether you get the recommended 30 minutes of exercise at least five days a week.
Researchers have found that too much sitting might make you less sensitive to insulin (a hormone that helps your body process and use energy from food). It also might lead to higher levels of triglycerides, or fats, in your blood. Such effects could, in turn, make you more likely to develop diabetes, heart disease or even cancer. Continue reading
Can exercise erase damage from excessive sitting? – Harvard
I confess that only last year I was ignorant of the fact that sitting for a prolonged period was very hazardous to your health. Since then, I have erased much of my ignorance with a number of posts. You can check them out on my Page – Do you know the dangers of too much sitting? So I was gratified to read the latest info on sitting from the Harvard Medical School.
“Can an hour of brisk walking counteract the downsides of sitting for most of the day? Maybe, according to a study published online July 27, 2016, by The Lancet.
Since biking is one the of the suggested exercises, I thought I would include this shot of Gabi and me riding in Chicago’s annual Bike the Drive on famed Lake Shore Drive.
Sitting too long may raise heart disease risk – AHA
In December 2013 I posted for the first time on the dangers of sitting too long. “I must confess I was amazed to learn that simply sitting for long periods could be as the headline says, “Hazardous to Your Health and Longevity.” So, it’s not enough to exercise regularly, you also need to make sure that you don’t sit immobile for long periods….” That was the first sentence in the post Too much sitting can be hazardous to your health and longevity.
Now comes the American Heart Association saying, “Being sedentary is not just a lack of exercise, it is a potentially independent risk factor for heart disease and stroke.
“Regardless of how much physical activity someone gets, prolonged sedentary time could negatively impact the health of your heart and blood vessels,” said Deborah Rohm Young, Ph.D., director of behavioral research at Kaiser Permanente Southern California in Pasadena and chair of the new scientific statement published in the American Heart Association journal Circulation.
“According to the statement, sedentary behavior may be associated with an increased risk of developing diabetes, cardiovascular disease, impaired insulin sensitivity (linked to diabetes) and an overall higher risk of death from any cause. (my emphasis)
Continue reading
Filed under prolonged sitting, sitting
There is a Physical Price for Too Much Sitting – Wall Street Journal
I learned about the dangers of prolonged sitting a while back and have posted several times on it as well as created a Page – Do You Know the Dangers of Too Much Sitting? which you can check out at your leisure to learn more about this fascinating subject.
It’s nice to see the Wall Street Journal take up the issue, “Studies have found that sedentary behavior, including sitting for extended periods, increases the risk for developing dozens of chronic conditions, from cancer and diabetes to cardiovascular disease and nonalcoholic fatty liver disease. Some ergonomics experts warn that too much standing also can have negative effects on health, including a greater risk for varicose veins, back and foot problems, and carotid artery disease.”
I was interested to see that prolonged standing is also a no-no.
It seems our bodies were created to move and that is all there is to it.
I find this fascinating. I would have thought that regular exercise would solve the problem, but no. The Journal notes that, “Various studies have shown that even regular exercise won’t compensate for the negative effects from sitting too much during the day. Sitting causes physiological changes in the body, and may trigger some genetic factors that are linked to inflammation and chronic conditions such as diabetes and cardiovascular disease, said Dr. Buckley, of the University of Chester. In contrast, standing activates muscles so excess amounts of blood glucose don’t hang around in the bloodstream and are instead absorbed in the muscles, he said.”
While the danger of prolonged sitting may seem too subtle for some to take very seriously, I think it is very worthwhile information. So many people feel they suffer from mysterious maladies. This is clear cut science that removes a layer of the mystery from some of those maladies.
I am thrilled that my Apple Watch reminds me every hour with a Time to Stand reminder. You can achieve the same thing with a timer at your desk. (I put together a page on How My Apple Watch is Good for Your Health) with lots more aspects of healthy living.
The Journal also mentioned wearing a headset and walking in the office while talking on the phone rather than just sitting at your desk. Likewise, small meetings can be held while walking rather than cooped up in an office.
Clearly folks with desk jobs have some thinking to do on the subject.
Tony
Filed under prolonged sitting, Wall Street Journal
Tufts University on the Value of Brief Walks vs. the Dangers of Too Much Sitting
I am now in my eleventh year of writing this blog. It started out as a weight loss guide, but over the years has morphed into a full service mental and physical health project. Weight loss isn’t off the table; it is just a byproduct of keeping yourself in tiptop health.
That little bit of history was because of a recent publication from Tufts University.
Regular readers know that I am a big advocate of both walking (Check out my Page – Why You Should Walk More) and protecting against the dangers of too much sitting. (Check out my Page – Do You Know the Dangers of Too Much Sitting?)
So I was most pleasantly surprised to run across the following from Tufts:
“Multiple studies have warned about the health risks of sitting too much. Hours spent sitting, whether at desks or in front of the television, have been linked to increased odds of cardiovascular disease, type 2 diabetes and kidney problems. But modern life can make it difficult to stay out of chairs, and alternatives such as “standing desks” don’t appeal to everyone.
“A new study may offer hope to sedentary sitters: Using data on more than 3,600 adults, researchers found that brief periods of simply walking around the room substantially reduced mortality risk among people who spent long periods sitting. As little as two minutes of gentle walking per hour was associated with a 33% lower risk compared to non-stop sitting.
“We know that exercise is good for us and yet, despite this, our society has become more sedentary than ever,” says Miriam E. Nelson, PhD, associate dean of the Tisch College and a professor in Tufts’ Friedman School, author of the “Strong Women” series of books. “We are built to move, and when our bodies move on a regular basis, they are healthy; when they don’t, when we’re largely sedentary, our bodies deteriorate.”
MEASURING MOVEMENT: In the study, published in the Clinical Journal of the American Society of Nephrology, Srinivasan Beddhu, MD, of the University of Utah, and colleagues analyzed data from the annual National Health and Nutrition Examination Survey (NHANES). In recent surveys, selected participants have supplemented their questionnaire answers by wearing activity monitors called accelerometers; this gives a more accurate record of a person’s movements than depending on individual recall. Most of the participants were generally healthy, although a subgroup of 383 people had chronic kidney disease.
Researchers divided participants into four groups based on minutes per hour of different levels of accelerometer activity: sedentary/sitting, low (such as standing up but not walking around much), light (such as strolling around a room or walking into another room), and moderate/vigorous (jogging or other exercise). The study then compared activity levels to records of deaths three or four years after the assessment.
ADDITIVE ACTIVITY: There was little difference in mortality between the sedentary and low-activity groups. But people who interrupted their sitting with light activity were at significantly lower mortality risk than those who were completely sedentary; this difference was even sharper among the kidney-disease subgroup (41%). As little as two minutes an hour of light activity was enough to be associated with lower risk.
“Boosting activity levels to moderate/vigorous further reduced risk, but the number of such active participants was too low to be statistically significant. Adding additional minutes of light activity, however, did make a significant difference. Getting up from your chair for two minutes or five minutes more light activity rather than sitting time, Dr. Beddhu said, could further reduce risk of premature death.
“ He cautioned that the study was observational, and so can’t prove cause and effect. And Tufts’ Nelson notes that a quick break from your chair is no substitute for regular physical activity. But if you’ve been worried about the health risks of sitting too much, apparently every little bit helps. For more advice on the benefits of stretching as well as dozens of easy-to-perform moves and stretches, order Stretching for 50+ from Tufts Health & Nutrition!
Tony
Filed under prolonged sitting, Tufts, walking
Wellness Secrets of a SuperAger 