Too Much Sitting Is Hazardous To Your Health

Even if you exercise regularly, sitting for long periods of time can take a toll on your health, according to a new study.

The report in the Annals of Internal Medicine suggests that if you sit more than 8 to 12 hours a day, you may be increasing your risk for cardiovascular disease, cancer, type 2 diabetes and early death.

“This is the largest study done that examines the potential negative or harmful effects of a sedentary life,” says Bruce J. Rutkin, MD, interventional director of transcatheter valve therapies at North Shore University Hospital, Manhasset, NY.

The research analyzed 47 studies about the harmful effects of a sedentary lifestyle, noting that more than half of the average American’s life is spent sitting.

The study adjusted data to take into account the amount someone exercises and found that the average amount we sit in one day may not offset the benefits we get from exercise. “However, the more you exercise, the lower the impact of sedentary behaviors,” Dr. Ruskin says.

“In today’s society, people are sitting at work, commuting, working on a computer or watching TV. I recommend that people start with small, realistic steps to change their behavior because the benefits accumulate over time,” he says. The study suggests to reduce sedentary hour two to three hours per day.

Before you make any changes, Dr. Rutkin says that you must first identify how much you sit and if you start a vigorous exercise program, first check with your doctor.

Dr. Rutkin suggests these tips to help people become more active:

• If you work in an office, stand up or walk around for a few minutes every half hour or hour
• Take a walk down the hall or to the water cooler
• If you’re on the phone, try standing up
• A standing desk may not be available, but it’s worth considering
• Use the stairs instead of an elevator if you are physically able
• Park your car further away from your building for an extra walk
• If you watch TV at home, hold the DVR --get up during commercials or breaks between shows

“No intervention is too small,” says Dr. Rutkin, “anything you do will help and add up.”