Excessive sitting increases the risk of early death, and new research reveals where that limit is

Prolonged sitting increases the risk of mortality, but even small movements offer health benefits, underscoring the importance of reducing sedentary behavior.
Modern lifestyles tie many to a sedentary lifestyle, which is a worrying trend given our body’s need for movement. A recent study by the University of California, San Diego (UCSD) underscored this concern.

5,856 women between the ages of 63 and 99, wearing activity sensors, participated in the aforementioned study over a period of ten years.

The results revealed a staggering 57 percent higher risk of death among women who sat for more than 11 hours a day compared to those who sat for less than nine and a half hours a day.

Research inconsistency

Contrary to popular belief, exercise does not completely eliminate the risks of excessive sitting. Even with vigorous activity, there was a threat of premature death, as noted in the UCSD study and supported by previous research. However, another study from Australia found that taking 9,000 to 10,500 steps a day reduced this risk, regardless of prolonged sitting.

Discrepancies between the mentioned studies may stem from different methodologies. While the UCSD study monitored hip activity, the Australian study monitored joint movements, which likely affected the sitting estimates. In addition, the lack of specialized software in the Australian study may have miscategorized standing as sitting.

Reducing sitting time is imperative
Given the mounting evidence, reducing sitting time is imperative, echoing WHO guidelines that advocate breaks and movement. Defining excessive sitting remains debatable; UCSD suggests 11 hours, while other studies claim seven hours or less. In addition, prolonged sitting, longer than 30 minutes, can increase blood sugar and blood pressure.

Relieving prolonged sitting involves simple lifestyle adjustments. Sit-stand desks offer relief to office workers, while breaks during tasks or calls encourage movement. At home, standing during TV commercials or doing housework breaks up sedentary patterns. Wearable devices (such as smart bracelets or watches) also remind users to move occasionally.

For those with mobility limitations, even small movements offer benefits. A 2020 study found that wheelchair users benefited from short arm exercises, lowering blood sugar levels. The key lies in avoiding prolonged rest, as any activity brings health dividends.

Source: The Conversation