{"id":2366,"date":"2023-01-13T21:44:31","date_gmt":"2023-01-13T21:44:31","guid":{"rendered":"http:\/\/sudlatnid.com\/wp\/?p=2366"},"modified":"2023-01-13T21:44:31","modified_gmt":"2023-01-13T21:44:31","slug":"sitting-too-much-is-bad-for-your-health-but-offsetting-the-impact-is-easy-study-shows-cnn","status":"publish","type":"post","link":"https:\/\/www.sudlatnid.com\/?p=2366","title":{"rendered":"Sitting too much is bad for your health, but offsetting the impact is easy, study shows | CNN"},"content":{"rendered":"
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
<\/p>\n
\n
\n
<\/div>\n<\/div>\n<\/div>\n

CNN<\/span><\/cite><\/p>\n

Sure, you\u2019ve heard the dangers of sitting all day, but with most jobs there isn\u2019t much you can do about it, right?<\/p>\n

Not according to a new study, which looked into the impacts of prolonged sitting.<\/p>\n

Five minutes of light walking every half hour can help alleviate some of the increased risk that comes with sitting for long stretches of the day, according to the study published Thursday in the journal of the American College of Sports Medicine.<\/p>\n

The scientific community has known for decades that sitting can increase risk of chronic diseases like diabetes, heart disease and certain types of cancers, said Keith Diaz, the study\u2019s lead author and assistant professor of behavioral medicine at Columbia University Medical Center. But until now there haven\u2019t been clear guidelines about how long you can sit and how often you should be moving.<\/p>\n

<\/main><\/section>\n<\/article>\n<\/section>\n<\/section>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n
\n
\"21<\/picture><\/div>\n
<\/div>\n<\/div>\n<\/div>\n

What you should know about the most underrated form of exercise<\/span><\/p>\n<\/div>\n

\u201cWe\u2019ve known for probably about a decade now that sitting increases your risk for most chronic diseases and increases your risk for early death,\u201d said Diaz, who is also director of the Exercise Testing Laboratory at the university\u2019s\u00a0<\/strong>Center for Behavioral Cardiovascular Health. \u201cJust like how much fruits and vegetables they should eat and how much exercise they should do, we need to give (people) specific guidance on how to combat the harms of sitting.\u201d<\/p>\n

The walk can be as light as 1.9 miles per hour, which is slower than most people walk normally, Diaz said. The goal is to just break up the sitting with some movement.<\/p>\n

Several health markers were measured for different combinations of periods spent sitting and walking for this study. Although the sample size was small, the study was rigorous with strong methodology, said Matthew\u00a0Buman, director of the College of Health Solutions at Arizona State University<\/a>. Buman was not involved in the study,<\/p>\n

Scientists don\u2019t yet know exactly why sitting is so bad, but the working theory is that muscles are important in regulating things like blood sugar and cholesterol levels. But when you sit for too long, your muscles don\u2019t have the opportunity to contract and operate optimally, Diaz said.<\/p>\n

Does five minutes every half hour still seem like a stretch? Even little \u201cactivity snacks\u201d like one minute of walking every hour was shown to reduce blood pressure in study participants by a \u201csizable amount,\u201d Diaz said.<\/p>\n

And all the participants in the study were generally healthy adults, meaning that those with chronic conditions may see an even greater benefit, Buman said.<\/p>\n

\n
\"Many<\/picture><\/div>\n
\n
Many workplace require people to sit for long portions of the day, but its important to find ways to get exercise, experts said.<\/span><\/div>\n

Adobe Stock<\/p>\n<\/div>\n<\/div>\n

Why your boss should greenlight it<\/h2>\n

Even with clearer guidelines, moving regularly may still seem unattainable if office culture doesn\u2019t promote it.<\/p>\n

\u201cThere are so many of us who lead inactive or sitting-based lifestyles or have sitting-based jobs,\u201d Diaz said. \u201cThere are these social norms where if you are up out of your desk, people think you\u2019re not working.\u201d<\/p>\n

Diaz has been working to convince employers of the importance of moving during the workday \u2013 not only for individual health, but for the bottom line, too.<\/p>\n

\n
\n
\n
\"Exercising<\/picture><\/div>\n
<\/div>\n<\/div>\n<\/div>\n

Increasing your activity level is the first step to lowering blood pressure and cholesterol<\/span><\/p>\n<\/div>\n

\u201cSitting is an occupational hazard and a healthy employee is a more productive employee,\u201d he said.<\/p>\n

The team found that there were more than just physical health benefits for participants who broke up their sitting. They also found that it reduced fatigue and improved mood, Diaz said.<\/p>\n

\u201cJust sitting at your desk and grinding away for 8 hours actually may not be all that great if you\u2019re just concerned about the bottom line about your work productivity,\u201d he added.<\/p>\n

And although standing desks are popular, they may not be the answer.<\/p>\n

\u201cI\u2019m not sure there\u2019s really solid scientific evidence that standing is really any better than sitting,\u201d Diaz said. \u201cI worry that people have this false sense that they are healthy because they are using this desk, and maybe they\u2019re not actually that much better.\u201d<\/p>\n

Sign up for CNN\u2019s Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.<\/a><\/p>\n

How to move more at work<\/h2>\n

What Diaz really wants people to take away from the research is that getting enough movement is achievable.<\/p>\n

Moving doesn\u2019t have to mean leaving your desk<\/a>\u00a0if that\u2019s not in your workplace culture, said CNN fitness contributor Dana Santas, a mind-body coach for professional athletes.<\/p>\n

The most recent research only looked at the effectiveness of walking, but Santas said there are other ways to move your muscles regularly.<\/p>\n

\n
\n
\n
\"Mobility<\/picture><\/div>\n
<\/div>\n<\/div>\n<\/div>\n

5 exercises to offset too much sitting<\/span><\/p>\n<\/div>\n

\u201cYou can simply\u00a0practice box squats<\/a>\u00a0by getting up and sitting back down gently then popping right back up again and repeating that motion over and over,\u201d Santas said via email.<\/p>\n

If you do have the opportunity to get more space, Santas loves to recommend a dance break.<\/p>\n

\u201cSince most songs average at least 3 minutes, you can dance off the negative impact of too much sitting. And, as a bonus \u2014 dancing to your favorite tunes will also boost your mood!\u201d she said.<\/p>\n

For people with limited mobility or who use wheelchairs, there are still accessible ways to break up sedentary times.<\/p>\n

Everyone should stretch out and move hands in all directions, Santas said. And someone in a wheelchair can do stretches, sidebends and twisting exercises from the chair, she added.<\/p>\n

\u201cEven when you can\u2019t move your lower body and actually get up from sitting, actively\u00a0taking deep breaths that use your diaphragm and move your ribs<\/a>, is beneficial for your\u00a0posture<\/a>\u00a0and overall health,\u201d Santas said.<\/p>\n

\u201cThe overall message is to move in as many ways that are possible based on your abilities,\u201d Buman said.<\/p>\n

The bar for movement doesn\u2019t have to be high, Diaz added. \u201cTo the extent that you can break up your sitting with some kind of movement breaks, you\u2019re still going to yield some benefit,\u201d he said.<\/p>\n<\/div>\n<\/div>\n

Source: Sitting too much is bad for your health, but offsetting the impact is easy, study shows | CNN<\/a><\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

CNN Sure, you\u2019ve heard the dangers of sitting all day, but with most jobs there isn\u2019t much you can do about it, right? Not according to a new study, which looked into the impacts of…<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-2366","post","type-post","status-publish","format-standard","hentry","category-health","odd"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=\/wp\/v2\/posts\/2366","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2366"}],"version-history":[{"count":1,"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=\/wp\/v2\/posts\/2366\/revisions"}],"predecessor-version":[{"id":2371,"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=\/wp\/v2\/posts\/2366\/revisions\/2371"}],"wp:attachment":[{"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2366"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sudlatnid.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}