Even if you exercise once a day, new research indicates that you need to get off your behind. More specifically, it turns out sitting too long increases your risk of an early death.
The study just published in the Archives of Internal Medicine1 demonstrated that adults who sat for eleven hours or more a day increased their risk of dying by 40% over those who sat for less than four hours a day.
The researchers accounted for confounding variables like weight, health status and even overall physical activity. It was the amount of sitting that mattered.
As I am sitting here writing this, I am wondering how much damage to myself I have already done. It seems like our culture is designed for sitting.
And just so you know, this wasn’t a small study; more than 200,000 subjects were involved and followed for a long period of time.
So What Is It About Sitting That Might Be Causing This?
According to the study authors, the negative effects of sitting are caused by disrupted metabolic functions – leading to vascular health issues.
Extended sitters showed higher plasma triglyceride levels, lower levels of high-density lipoprotein cholesterol (the good cholesterol), and reduced insulin sensitivity.
Not good at all… these are all serious negative health indicators.
What To Do With This Information
A 30 minute exercise program did lower the mortality risk of the extended sitters as compared to completely sedentary subjects, but again did not completely make up for the extended sitting periods.
More fascinating is that a 2008 study2 revealed that people who take small breaks (as little as standing up and taking one step) throughout the day were able to reduce the size of their waists and improve other vital signs over people who did not take these small steps.
So it is clear that one should incorporate movement throughout the day, but the question is how (especially if you are chained to your desk).
Because I am no expert in this matter, I did some digging and found a great book by Dr. Toni Yancey, co-director of the Kaiser Permanente Center for Health Equity at the University of California, Los Angeles.
Dr. Yancey has been “anti-sitting” before it became fashionable.
Doctor Yancy’s Advice
In her book, Instant Recess: Building a Fit Nation 10 Minutes at a Time, Dr. Yancy provides this advice:
• Schedule 10-minute activity breaks every day.
• Park farther away from any place you may go
• Take the stairs instead of the elevator.
• Create an environment which forces you to get up, like putting the printer in another room.
• Replace desk chairs with stability balls
• Fidget, stand up and stretch at intervals during meetings.
I also recommend getting a headset for your phone and stand up and walk around while on phone calls.
This might not sound like much, but the 2008 study2 I referred to earlier demonstrates pretty remarkable results. Even “mini-breaks” like standing up and wiggling around for a minute at a time can help lower blood sugar, triglycerides, bad cholesterol and waist size.
So get moving! And please share you mini break strategies for health below.
Dr. Steven Sisskind, M.D.
1. Hidde P. van der Ploeg, PhD; Tien Chey, MAppStats; Rosemary J. Korda, PhD; Emily Banks, MBBS, PhD; Adrian Bauman, MBBS, PhD., Sitting Time and All-Cause Mortality Risk in 222 497 Australian Adults, Arch Intern Med. 2012;172(6):494-
500.
2. Healy GN, Dunstan DW, Salmon J, Cerin E, Shaw JE, Zimmet PZ, Owen N., Breaks in sedentary time: beneficial associations with metabolic risk, Diabetes Care 2008 Apr;31(4):661-6.
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Thanks a lot to Doctor, Steven for appropiate Advices.
Dear Dr, Steven, It was very interesting reading all those testimonials. I’m a diabetic on insulin & I sit, not to often in front of the computer, sometimes for about three hours or so . I do move about during that time , like making my self a sandwich & the likes, & have noticed that if my diabetes is high at the point of sitting in front of the computer, the stress or concentration brings my blood glucose down to such a degree that I end up having a Hypoglycaemia attacks. Having such a frighting experience in front of my computer, i decided to change my whole life style. I was so amazed that the brain took so much energy, while I was on the computer.
Hi Paul – Yes, sometimes we must remind ourselves that the mind can cause significant stress and this can have powerful effects on our body’s chemistry! Please be careful when trying to keep your blood glucose stable. Also, yes sitting will lower your insulin sensitivity. Have good amounts of exercise everyday will help you manage your blood glucose during all times.
Thanks for this information, it is amazing what you dont know can do damage to your health.
My husband sit all day at a computer desk. I told him now you have to get up and move around.
Thanks
Audrey
I have a tendency to get caught up in my work and forget to stand up and move around. To combat that I downloaded an app to my phone and it will ring every 20 minutes reminding me to get up and move around. It’s been a huge help to me.
I’m interested to know the name of the app you’ve down loaded and how much it cost you. I’m new to apps and wouldn’t know how or where to find it without at least a name to go on! Hope you will share this info. Many thanks, Suzie
I take mini breaks throughout the day and rebound (jumping on a mini trampoline) for 5 minutes at a time. Whenever I begin to feel sluggish…this gives me more energy.
Thank you for discovering those two articles. I am amazed by the result that it was the amount of sitting that mattered even accounting for confounding variables like weight, health status and even overall physical activity !!!
Ok, all of those suggestions are great for “office sitters”, but what about the truck drivers who drive for 11 hours a day? It’s impossible to “get up and walk around” while you’re driving a truck. Are there any tips you can think of to help here?
I team drive OTR. Pull in to the rest areas at least once every three hours and walk the perimeter. Every two hours is better but you need to lay down the miles. It helps with fatigue too. Drink lots of water and skip the truck stop buffet.
If not enough rest areas, take the ramp thump the tires and water the horses. I eat lots of apples, and buy mostly subway sandwiches, and small micro-microwaveable suppers. If you’re a solo driver you can do a little more with your 10. It might not be as fun as chowing down or sitting in the TV room but each day we must choose to do something for our health, no one else will do it for us.
Hi Steve, thanks for sharing. I can understand how challenging driving OTR must be. Long hours, lot’s of miles, that’s tough I’m sure . It sounds like you are facing your challenges head on and doing your best to stay healthy. Good Job !
I would make some suggestions to help you become healthier. Even though subway sandwiches are a better choice than a fast food burger and fries, the meats in these and in the frozen dinners, contain high sodium and lot’s of preservatives which are really bad for you. You might consider packing a cooler with healthier choices, like low fat yogurt, fruit, vegetables, canned or packaged tuna, nuts, boiled eggs. This might take some time to prepare, but will save you time in the long run because you might not have to stop as often . When you do have to stop for a meal, try choosing a salad instead.
I was wondering the same thing myself – what about OTR truck drivers. There are some good tips so far on this comment page. My fiance is a solo long haul truck driver. He will eat apples and other fruit. I will freeze small meals of extra food (stew, roast, vegetables, fish chowder, etc) that I cook while he is home, so he can take it on the road. His truck refrigerator is super tiny, though. He also buys organic Persian cucumbers, bag of tangerines, bags of pre-washed organic salad mixes for the road. To add more enjoyment to his food, he takes things like a small bottle of a garlic/vinegar/olive oil dressing, small pepper grinder – that sort of thing. Another problem driving around in a big rig, you are very limited to where you can pull into to buy food. It’s usually a Walmart or other grocery with truck access & parking. He tries to find organic fresh fruits & veges to buy. He will pull intoa roadside fruit stand (when available) for his snacks. Or he has to eat what’s available at the truck stops. I am considering both of us doing this Real Dose Nutrition diet.
Being a writer forces me to sit 6 hours a day, no matter what! My day always begins with an hour’s workout at the gym or in the pool. Work begins by 10AM. Lunch break is 12 to 1 including a 10 minute walk around the block before AND after eating very healthy foods, yogurt, fruit, nuts and juice. Work from 1 to 3PM when another break is ½ hour of bike ride, or fast walk without stops. Back on chair & computer at about 3:30 will carry me another two hours without interruptions. Between 5:30/6 PM I quit work, stretch, take a short 20 to 30 minute nap then cook dinner. This always demands an hour of standing & moving around in the kitchen. After dinner weather permitting I will add a 15 minute walk which helps digest and relax. Never have problems sleeping or gaining weight.
I work in a grocery store as a cashier so I stand for 3 to 4 hours at a time. My breaks are only 15 minutes, then it’s back to standing for another 3 hours until my next break. I heard that standing for too long can actually have negative impacts on your back and posture. I stand on a shock absorbing mat when I work and I have Dr. Sholl’s shoes with support and shock absorbers built in. I try to stand up straight when I’m working, but I often find myself slouching or standing on one foot. Even though I’m a cashier, I run the self check out terminals, which gives me some room to walk around in and help customers, but I still worry about my back. It’s not fair that we’re not allowed to sit. I also work out at the gym three days a week doing interval cardio and strength training. When I’m home, I sit almost constantly in front of my computer. The only times I get up is to get food, take a shower, or do chores. I tried using a stability ball as a chair and that was fun for a while, but I got annoyed with it always rolling away and not being able to lean back and relax was annoying.
Please consider those persons who are confined full time to a wheelchair, who do not walk at all. Surely you have not meant to pronounce a death sentence upon us…right??!!
Hi BL – I surely don’t mean to pronounce death to those in wheel chairs, I’m sorry if you got that connotation. The real message is to avoid being sedentary for extended periods of time. Doing this, is the key to combating the health consequences of sitting.
Thank you! I appreciate the warning. I walk for 35-40″ every morning at 5:30 but then sit and read, do puzzles, and watch TV the rest of the day–until 9:30pm. I will take some breaks. Erica
Hi. I work at a hospital where i do usually seven hour shifts which only allow me to sit for 15mins for morning tea and half hour for lunch so i look forward to this time to sit. When i go home i usually sit and watch something on t.v. or go on the computer and before you know it a couple hours or more go by.Even though this is my time to relax i will be making sure i get up and move around more during this “relax time”.I want to live as long as possible ! Thanks Dr Steve.
Gina McGinnis
This question is unrelated to the above. Once I reach my weight goal am I supposed to stop taking the REAL DOSE?
D~
Hi D – There is no rebound effect from discontinuing RealDose. We also know how easy it is to regain lost weight by resuming old bad habits. So we believe if we can help you adopt the proper eating, exercise and lifestyle habits, that in the long run, supplementation may not be required. This is why we include information about these topics in our Fat Loss Fast Start Program that comes free with every order, and in our follow up email communications.
For long term results, we feel it’s crucial to implement the changes we have described in our Fat Loss Fast Start program, and you should always be committed to making changes for a lifetime.
Most people gain weight from years of eating foods that are full of chemicals, pesticides, and preservatives, as well as making poor food choices. It’s not only much how MUCH people eat that makes them gain weight, but What and When they are eating also causes weight gain. All of this leads to hormonal imbalances. Supplements can help you get back on the right track, however without making a lifetime commitment to proper nutrition and exercise; most people will gain their weight back as soon as they stop taking a supplement.
Good luck!
When i am at work, i try to drink plenty of water. Therefore, needing to visit the restroom more often. Your boss can’t yell at you for that, right?
Hi Debi – I surely don’t think so! Since the brain functions best under well hydrated conditions, you could even make a case saying that drinking lots of water helps dramatically improve productivity. This is why we have drinking fountains really.
Yeah I’d say in a corporate office setting that’s the only way your going to have a reason for getting away from your desk. Drink Water. Pick the bathroom that’s farthest away from you :D Otherwise it’s head down and work work work , until your first 15 min break , no cell phones allowed, and your not allowed to download apps to your work computer either, so no little timers to remind you stand up and even stretch, of course you could just try to make a point to do it. We’re allowed to change your own seating, so say a stability ball is out. I do have a standing desk, but you have to get a doctors note in order for them to raise it. Personally since it’s a huge health corporation that I work for, they should standerdize having standing desk for all employees automaticly , rather than waiting for us to get bad enough to absolutly need one.
All in all employees here sit 7-7.5 hours a day here.
Because I have seen a similar article with warnings about extended sitting, I have been considering getting a standing desk and have researched different companies, types, and prices. Because they are relatively expensive and I would be buying it myself (I doubt my company would buy one just for me and certainly not for everyone), I haven’t taken the plunge. However, if I was to hear more evidence about the positive effects of using a standing desk, especially from users with real world before and after results, I would more strongly consider it. Please, if anyone has feedback, I would appreciate hearing it.
Hello Jeff,
Hopefully other readers will give you some feedback. In the meantime, I did some additional research and found that there were many famous people who have, reportedly, used stand-up desks; Thomas Jefferson, Earnest Hemingway, Winston Churchill, Donald Rumsfeld, Virginia Wolff and Benjamin Franklin, just to name a few. Keep us updated on what you decide and how it works out for you.
It has been a slow process for me, as I only take 1 tablet daily at night. Meals times are more structured and controlled. It has made me more disciple and switch on about what I eat and how I conduct myself thought the day. I am extremely happy with the results. I find I have more energy and can’t sit for no more than 30mins in front of my computer and even in the time I’m doing the computer chair exercises “Of always moving something rule.” I now more inclined to walk the stairs than the lift. I move items and appointment, functions so that I can enjoy the movement of getting there. I feel HAPPY!!!!
Cheers Allison
Allison,
We are so glad that you are happy! It sounds like you are making significant progress in implementing changes into your lifestyle. Kudos to you!
You mentioned that it has been a slow process for you, and I wanted to note that the documented results from the studies on Weight Loss Formula No. 1 ingredients were completed on adults who took the product 3 times per day. For this reason, we can’t guarantee you will achieve optimal results if you vary from the recommended dosage. We recommend you take the product 3 times per day as directed on the package. Each capsule should be taken approximately 30 minutes before each healthy meal, however if you forget don’t skip a dose; take it as soon as you remember.
Keep up the good work! I am proud of you!