Prolonged Sitting is the New Smoking

Did you know that being sedentary is as bad as smoking?

In today’s sedentary world, prolonged sitting has become a common lifestyle habit; this is especially true for those working desk jobs or spending hours in front of screens. While it may seem harmless, prolonged sitting has been increasingly recognized as a significant health risk, often compared to smoking for its dangers. Extended periods of inactivity are linked to various health issues, including cardiovascular diseases, obesity, type 2 diabetes, and certain cancers. According to a 2018 study published in JAMA¹, prolonged sedentary behavior increases the risk of all-cause mortality, similar to the risks posed by smoking. A more recent study published in the Journal of the American College of Cardiology² found that sitting for more than 10.6 hours daily can increase the risk of heart failure and cardiovascular death by 40%, even among individuals who exercise regularly.

Why is sitting so bad?

While smoking directly introduces toxins into the body, prolonged sitting indirectly harms the body through inactivity, leading to similar long-term health consequences as mentioned above. Extended periods of sitting slow down metabolism, contributing to obesity and related conditions by reducing the body’s ability to regulate blood sugar and break down fats. Long hours of sitting can also lead to poor posture, back pain, and musculoskeletal disorders which can further reduce one’s physical activity level, leading to loss of muscles mass, bone density and insulin resistance. Hence, movement is more than a tool for fitness—it is an essential part of preventing disease, enhancing mental health, and thriving in your daily life. 

Physical activity enhances cardiovascular health, helps with weight management, and improves metabolic functions. Moreover, exercise positively influences hormones and neurotransmitters, such as endorphins and serotonin, which can improve mood and reduce stress.

Why is movement and exercise important for healthy longevity?

Regular movement and exercise enhance cardiovascular health, improve metabolic functions and positively influence hormones and neurotransmitters, such as endorphins and serotonin, which can improve mood and reduce stress.

Movement increases calorie expenditure, creating the energy deficit needed for weight loss. Exercise strengthens the heart, improving circulation and reducing blood pressure. Exercise also helps develop and maintain lean muscle mass, which boosts metabolism and aids in burning fat more efficiently, reducing insulin resistance. Studies in the British Journal of Sports Medicine³ show that just 150 minutes of moderate exercise a week can significantly lower the risk of premature death, cardiovascular diseases and various cancers including bladder, esophageal, gastric cardia, head and neck, kidney, liver, lung, myeloid leukaemia and myeloma In addition, it enhances joint flexibility and bone density, supporting mobility as you age.

The health benefits of exercise does not stops at physiological health, but exercise also has profound effects on hormones and brain chemicals that regulate mood, appetite, and overall well-being. Exercise triggers the release of endorphins, serotonin and dopamine which are known as "happiness" hormones, thereby reducing stress, improving mood, focus, memory and even sleep. Physical activity also helps lower cortisol, the stress hormone, contributing to better mental health and reduced belly fat, an important outcome for many in a weight loss journey. Exercise enhances insulin sensitivity, helping the body regulate blood sugar levels and reducing the risk of type 2 diabetes.

Hence, counteract the adverse effects of prolonged sitting by:

• Taking Regular Breaks: Stand up, stretch and move around every 30 minutes to promote circulation and reduce muscle stiffness.
• Walking More: Use stairs instead of elevators and aim for at least 10,000 steps a day.
• Incorporating Exercise: Schedule regular workouts, including strength training, cardio, and flexibility exercises - aim for at least 150 minutes of moderate-intensity exercise per week and strength-training 2 to 3 times a week, as recommended by Health Promotion Board Singapore.
• Using Ergonomic Furniture: Use standing desks to to keep your body active while working and reduce unnecessary strain through better posture.
• Desk Exercises: Perform seated stretches or seated leg raises at the desk to incorporate physical activity while working.
• Engage in Stretching Exercises: Incorporate stretching routines to maintain flexibility and prevent musculoskeletal issues.

By integrating these practices into your daily life, you can significantly reduce the health risks associated with prolonged sitting and promote overall well-being. Start small, stay consistent, and make movement a priority today. Mandy is here to offer tips for exercises!

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References:

1. Li, S., Lear, S. A., Rangarajan, S., et al. (2022). Association of sitting time with mortality and cardiovascular events in high-income, middle-income, and low-income countries. JAMA Cardiology, 7(8), 796–807. https://doi.org/10.1001/jamacardio.2022.1581
2. Ajufo, E., Kany, S., Rämö, J. T., Churchill, T. W., Guseh, J. S., Aragam, K. G., Ellinor, P. T., & Khurshid, S. (2024). Accelerometer-measured sedentary behavior and risk of future cardiovascular disease. Journal of the American College of Cardiology. Advance online publication. https://doi.org/10.1016/j.jacc.2024.10.065‍
3. Garcia, L., Pearce, M., Abbas, A., Mok, A., & Strain, T., et al. (2023). Non-occupational physical activity and risk of cardiovascular disease, cancer, and mortality outcomes: A dose-response meta-analysis of large prospective studies. British Journal of Sports Medicine, 57, 979–989. https://pubmed.ncbi.nlm.nih.gov/36854652/