Our lives have been dramatically transformed by advances in technology. Many people engage in desk work, and even in their free time, they spend more hours in front of televisions, smartphones, and computers. Numerous studies have shown that this kind of “prolonged sitting” lifestyle often has serious impacts on health. In this column, we will explain in detail the health risks brought about by prolonged sitting, based on the latest research findings.
The Relationship Between Prolonged Sitting and Health Risks
Spending long hours sitting is known to increase the risk of cardiovascular disease, diabetes, obesity, cancer, and even premature death. Below are some key research findings on specific risks.
Risk of Cardiovascular Disease
Prolonged sitting increases the risk of cardiovascular disease. A certain meta-analysis reported that long periods of sitting increase the risk of coronary heart disease and stroke. According to this study, people who sit for 6–8 hours or more per day showed more than a 20% increase in the risk of cardiovascular disease.
Diabetes and Metabolic Syndrome
Sedentary behavior also increases the risk of diabetes. In particular, there is a strong association with type 2 diabetes, and many studies support this conclusion. One study showed that prolonged sedentary behavior causes insulin resistance, making it difficult to manage blood glucose levels. Furthermore, the risk of metabolic syndrome (a series of conditions such as obesity, high blood pressure, high blood sugar, and abnormal lipid metabolism) is also increased by prolonged sitting.
Risk of Cancer
Prolonged sitting also increases the risk of certain types of cancer. In particular, it has been shown to be associated with colorectal cancer and breast cancer. It has been reported that the longer the daily sitting time, the higher the risk of developing these cancers. For example, data show that women who sit for more than 8 hours a day have more than a 10% increase in the risk of breast cancer.
Mental Health Risks
Prolonged sitting affects not only physical health but also mental health. Studies have shown that long periods of sedentary behavior increase the risk of depression and anxiety symptoms. Lack of exercise can disrupt the balance of neurotransmitters in the brain, potentially causing lowered mood and feelings of anxiety.
Risk of Premature Death
Multiple studies have shown that prolonged sedentary behavior increases the risk of premature death. In a large-scale cohort study, people who sit for 11 hours or more per day had a 40% higher risk of death compared to those with less than 4 hours of sedentary behavior.
So, what can be done to reduce the risks of prolonged sitting? Below are some specific measures.
Take Regular Breaks
To avoid sitting for long periods continuously, stand up once every hour and do light stretching or walking. This promotes blood circulation and helps relieve muscle tension.
Incorporate Standing Work
Using a standing desk can help reduce sitting time. Also, making it a habit to stand up when making phone calls or during meetings is an effective way to incorporate standing work into daily life.
Make Daily Exercise a Habit
Increasing opportunities to walk during daily activities such as commuting or shopping is also important. For example, getting off the bus or train one stop early and walking, or using stairs instead of the elevator, can help maintain good health.
Regular Exercise
It is recommended to engage in more than 150 minutes per week of moderate-intensity aerobic exercise (such as brisk walking or light jogging). In addition, performing muscle-strengthening training about twice a week is also effective.
Utilizing Health Apps
Using smartphones or fitness trackers to manage sitting time and physical activity is also effective. By setting goals and checking the degree of achievement, motivation can be maintained.
Prolonged sitting is a hidden health risk in modern society. However, by incorporating a few small changes into daily life, it is possible to greatly reduce this risk. Incorporating simple and practical measures such as taking regular breaks, standing work, and making daily exercise a habit can help maintain a healthy lifestyle.
To protect your health, take the first step starting today.
