Even Exercise Won't Save You... Long Sitting 'Shortens Lifespan'

SadaNews - In an era where the pace of office work and reliance on screens is accelerating, sitting for long hours may seem like a normal, even necessary, thing.

However, a new study published recently has sounded the alarm, warning that this "ordinary daily behavior" may be more lethal than we think and could be linked to an increased risk of early death, even among those who exercise regularly.

According to the website "Verywell Health", a study conducted in Taiwan found that people who work in office jobs that require long periods of sitting have a 34% higher risk of heart disease and a 16% higher risk of death from any cause compared to those who do not sit much during work. Other studies have shown that moderate exercise is not enough to compensate for the damage caused by sitting all day.

Why does excessive sitting pose a health risk?

Research has linked a lack of physical activity to increased indicators of low-grade chronic inflammation in the body, a condition that can lead to insulin resistance, type 2 diabetes, obesity, metabolic syndrome, and reduced kidney function.

Since office workers often engage in a sedentary lifestyle, they face the same health risks associated with inactivity.

In another study, it was found that older women who sit for more than 11.6 hours a day face a 57% higher risk of death compared to those who sit less than 9.3 hours daily, even if they engage in high-intensity exercise.

Dr. Andrea Z. Lacro, a professor of epidemiology at the University of California, San Diego, and the study supervisor, stated: "Sitting for long periods leads to vascular effects, with blood pooling in the extremities, and decreases the body’s activity in moving it, which leads to a decline in circulation."

How often should you get up and move?

Lacro and her colleagues are currently studying how often people should get up from a sitting position to reduce health risks.

She explained that "the ideal duration for sitting before standing again should not exceed 20 minutes."

She added that getting up three times an hour is better than just once, emphasizing the need to adopt behaviors that reduce overall sitting time throughout the day.

Simple ways to break the long sitting routine

Lacro pointed out that movement provides oxygen to the body and noted that "simply transitioning from sitting to standing helps to improve blood pressure."

Simple ways to incorporate movement into your day include walking to the kitchen or mailbox between work periods, or setting an alarm to remind yourself to stand or walk around for a few minutes periodically.

She added: "You raise your heart rate just by standing up, and if you walk a little, the rate increases even more."

Lacro emphasized that the key message is: "Do everything you can to stand and move more."

Dr. Francisco Lopez-Jimenez, head of the preventive cardiology department at "Mayo Clinic", suggested using a treadmill desk as a good option. Simple ideas like placing the trash can away from your sitting area can also force you to get up frequently.

He also advised keeping resistance bands and light weights at your workstation to do some light exercises that raise the heart rate during breaks.

Lopez-Jimenez said: "Unless we make standing and activity a deliberate and intentional matter, it will be hard to avoid sitting for long periods."