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Depending on where you do it, sitting is not so bad on your health after all
We’ve all heard that spending too much time sitting is bad for our health, raising our risk of everything from obesity, dementia, and diabetes to cancer and heart disease.
But, let’s be honest…
How many of us have actually changed our lifestyle due to the warnings?
I know that I for one spend quite a few hours every day sitting at my computer. After all, it’s the only way to get my work done. And, I’m not alone. Millions of Americans work at desk jobs. And, let’s face it, millions more spend hours every day sitting and watching TV.
But, with all of the research that’s shown how dangerous sitting is, are all types of sitting equal? For example, does sitting at your desk at work pose just as much danger to your heart as sitting at home watching TV at night?
A new study led by researchers at Columbia University Vagelos College of Physicians and Surgeons has the answer…
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Work versus home
The study, published in the Journal of the American Heart Association, followed more than 3,500 participants for almost 8 ½ years. The participants reported how much time they typically spent sitting while watching TV and during work. They also reported how much time they spent exercising in their downtime.
And, here was the conclusion…
The participants who logged the most TV-viewing hours (4 or more hours a day) had a whopping 50 percent greater risk of cardiovascular events and death compared to those who watched the least amount of TV (less than 2 hours a day).
On the other hand, the people who sat the most at work had exactly the same heart risks as those who sat the least.
Shocking, right?
Basically, the study proved that spending hours sitting watching TV is a danger to your heart while the time you spend sitting at work isn’t.
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Why does the type of sitting matter?
According to the researchers, the reason that sitting at work may pose less of a danger to your heart is the fact that you’re more likely to get up and take breaks. In fact, in a previous study, the team found that excessive sitting is linked to worse health outcomes and that the association is higher when you sit for lengthy, uninterrupted bouts.
“It may be that most people tend to watch television for hours without moving, while most workers get up from their desk frequently,” said study author Keith M. Diaz, Ph.D., assistant professor of behavioral medicine at Columbia University Vagelos College of Physicians and Surgeons and a certified exercise physiologist. “The combination of eating a large meal such as dinner and then sitting for hours could also be particularly harmful.”
Their advice?
Related: Five-minute boost keeps your arteries loose
Get up and take short breaks from your TV time and go for a walk. Almost any type of exercise that gets you breathing harder and your heart beating faster could save your heart.
In addition to taking those sitting breaks, you can also support your heart health by:
#1 – Taking care of your oral health
According to the Cleveland Clinic, your oral health is a good indication of your heart health since bad bacteria from your gums can move into your bloodstream damaging your heart and blood vessels. So, brush and floss those pearly whites and get regular dental checkups.
#2 – Get enough sleep
One study found that sleeping less than six hours a night could double your risk of heart attack and stroke. This means that to keep your heart health, you should make good sleep a priority and work to get at least eight hours per night.
#3 – Supplement smart
In order for your heart to function optimally, it needs energy. And, the best source of energy for your heart cells in coenzyme Q10.
Although your CoQ10 levels stay normally high when you’re young, by the time you’re in your 20’s, your levels drop dramatically. If you’re on statin drugs, your CoQ10 deficiency could be even greater so smart supplementation is critical.
So, the verdict is in…
The most dangerous type of sitting is not the hours you spend at work, but the ones in front of the television. Get up, take breaks, and use the other tips above to support your heart in the face of a sedentary lifestyle.
Editor’s note: Are you feeling unusually tired? You may think this is normal aging, but the problem could be your master hormone. When it’s not working, your risk of age-related diseases skyrockets. To reset what many call “the trigger for all disease” and live better, longer, click here to discover The Insulin Factor: How to Repair Your Body’s Master Controller and Conquer Chronic Disease!
Sources:
- Sitting Too Much Increases Cancer Risk in Women — American Cancer Society
- Why Sitting Too Much Is Bad for Your Health — WebMD
- Heart risk raised by sitting in front of the TV, not by sitting at work, finds study — EurekAlert!
- 5 Things to Do Every Day to Keep Your Heart Healthy — Cleveland Clinic
By Dr. Adria Schmedthorst
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