Decrease Sitting Time To Increase Longevity

We are often told that diet and exercise are the panacea to many of the diseases we face as a society today. However, a recent systematic review & meta-analysis from the University of Leicester examining the association of sedentary time with diabetes, cardiovascular disease and cardiovascular & all-cause mortality, suggests that 30 minutes a day may not be enough to stave off these conditions. Their results, based on 18 studies with nearly 800,000 participants found that the greatest sedentary time (compared with the lowest) was associated with a 112% increase in the Relative Risk (RR) of diabetes, a 147% increase in the RR of cardiovascular issues and a 49% increase in the risk of death. The researchers concluded that the total time spent sitting is associated with an increased risk of all of the adverse conditions they investigated, but that the strength of the association is most consistent for diabetes.

Interestingly, these effects were found independent of exercise. In retrospect, this makes sense. In today’s increasingly sedentary society, it is suggested we spend 30 minutes a day exercising. However, the question then becomes ‘what are we doing with the rest of the 23.5 hours in our day’? If this time is spend in a sitting position in an office, on public transport or in cars for the work-home commute and then on the couch in front of the television or computer for our ‘leisure’, then such results may come as no surprise.

When we think about our evolutionary origins as hunter-gatherers, our bodies were never designed to be sitting for such prolonged periods. Our ancestors roamed the plains and fields in search for food & shelter, and would have spent significantly less time in a sedentary position when compared to us. The above image should give several tips on how you can start incorporating the standing posture more in your day (perhaps towards greater overall health), however; I challenge you to find other novel ways of decreasing sitting time. While it may be a slightly unusual change at first, you’ll soon find that it is a refreshing & energizing break from constantly being hunched over a work desk or keyboard!

Reference:

Wilmot, E. G., Edwardson, C. L., Achana, F. A., Davies, M. J., Gorely, T., Gray, L. J., Khunti, K., Yates, T., & Biddle, S. J. H. (2012). Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia, 55(11), 2895-2905.