Four Steps to Improve Prolonged Sitting

Who Should Avoid Prolonged Sitting?

The answer is simple: everyone who is capable of standing.

It’s only in the past 5 to 10 years that the medical community has truly recognized the dangers of prolonged sitting and the benefits of breaking this habit. As a doctor, I often overlooked how this seemingly trivial activity could have such a significant impact on health. One memorable case comes to mind.

What Constitutes Prolonged Sitting?

Current evidence suggests that sitting for more than 6 hours a day in total, or remaining seated for 1.5 hours at a stretch, qualifies as prolonged sitting.

But does any sitting count? Not exactly. Generally, if you’re awake, sitting, reclining, or lying down without engaging in physical activity, and your energy expenditure is below 1.5 METs (a unit of energy expenditure), this is considered “sedentary behavior.” However, if you’re sitting but performing some physical activity, like lifting dumbbells, cycling, or using a rowing machine, it doesn’t count as sedentary behavior.

Health Risks of Prolonged Sitting

Research indicates that in adults, prolonged sitting significantly increases the risk of type 2 diabetes and coronary heart disease, and elevates all-cause mortality rates, especially deaths due to cancer and cardiovascular diseases. A study involving 360,000 individuals in the UK found that after 6 hours of sitting, the incidence rates of leading diseases increased linearly—the longer the sitting time, the higher the risk.

You might wonder: if I have a good exercise routine and meet the recommended weekly physical activity levels, does sitting a bit longer really matter?

The conclusion is that the harms of prolonged sitting are entirely independent of your exercise habits. The benefits of breaking up sitting time cannot be replaced by any exercise regimen.

Why Is This the Case?

Scientists have found that prolonged sitting significantly affects metabolism, bone mineral content, and vascular health.

Firstly, when you sit down and remain inactive, your body defaults to a low-energy consumption mode, reducing the metabolism of fats and sugars. However, your body doesn’t realize that you’ll be sitting for an extended period, continuously operating in this low metabolic state. Over time, your overall metabolic capacity diminishes, leading to elevated blood lipids and blood sugar levels.

Additionally, your bones undergo changes. When you’re seated, you require less skeletal support. Over time, minerals in your bones, especially calcium, begin to leach away, leading to osteoporosis at a younger age.

Lastly, similar changes occur in your blood vessels. While sitting, your blood vessels are in a relaxed state. Over time, they may reduce the production of vasodilators. When vasoconstrictors dominate, there’s no balance, leading to increased blood pressure.

Throughout life, prolonged sitting is a behavior associated with aging. Due to your sedentary lifestyle, your body perceives itself as aging, leading to premature decline in various functions.

How to Avoid Prolonged Sitting

You might say that work requires you to sit all day; what can you do? Actually, you don’t need to exercise; simply not sitting—standing—is sufficient. Clearly, there are many ways to incorporate standing into your work, leisure, and household chores.

Here are some practical methods for you to consider:

1. Set a Timer: Each time you sit down, set a 90-minute alarm to remind yourself to stand up, get a glass of water, use the restroom, or stretch.

2. Use a Standing Desk: Invest in an adjustable desk that allows you to work while standing.

3. Modify Your Commute: Incorporate more standing or walking into your commute. For example, get off the subway one stop early, park your car further away and walk, or take the stairs instead of the elevator.

4. Encourage Standing Meetings: Advocate for standing meetings after an hour; this can save time, increase efficiency, and most importantly, improve health.

These tips are for you. Additionally, research shows that excessive screen time is a major reason for prolonged sitting in children. Studies indicate that teenagers aged 13-18 spend an average of 6.5 hours daily in front of screens, and children aged 2-12 spend up to 4 hours.

Therefore, global guidelines make two clear recommendations:

1. Limit Screen Time: Set a maximum of 2 hours of screen time for children. The most effective method is to use device settings to enforce limits and monitor daily usage.

2. Remove Devices from Bedrooms: Ensure all electronic devices are kept out of children’s bedrooms; after screen time, they can enter to sleep.

Mitigating the Effects of Prolonged Sitting

If you’ve experienced discomfort from extended sitting, try these methods:

1. Stretching: Engage in regular full-body stretches to alleviate muscle tension and enhance blood flow.

2. Strengthening Exercises: Perform exercises targeting small muscle groups, such as calf raises, to improve muscle tone and circulation.

3. Cardiovascular Activities: Incorporate short sessions of high-intensity interval training (HIIT), like jumping jacks or high knees, to boost heart health.

Conclusion

Avoiding prolonged sitting is essential for maintaining good health. Aim to stand up and move every 30 minutes, even during busy workdays. By integrating more movement into your daily routine, you can effectively reduce the health risks associated with extended sitting.