Why we need to break up sitting time!
The health risks of sedentary behaviour and your total sitting time throughout the day is becoming increasingly understood by health professionals. Research suggests that prolonged sitting may increase your risk for cardiovascular disease, metabolic diseases and overall health outcomes.
These diseases are becoming increasingly prevalent in Australia, so what can we do to ensure we are not increasing our risks?
A recent study reported that one-hour increments of TV sitting time can increase your risk of cardiovascular disease mortality by 18% .
This is a concerning figure as statistics show Australians aged 75 and over sit down to watch TV for an average of 19 hours per week and working Australians spend 51 hours of their week sitting down. It’s not all bad news, there are things we can do to significantly decrease these risks and improve our health!
Although physical activity has shown to offset some of the health risks of sitting, research shows that to maximise the reduction in these risks, you must aim to reduce your actual sitting time rather than just increasing your physical activity.
Therefore, it is important to include intermittent movement breaks when you find yourself sitting for long periods of time. Such times may include when we are sitting at our desks for work or study, watching TV and even our daily commute.
There are currently no specific guidelines in relation to how often you need a break from sitting, however it is clear the more you break up your sitting time, the more your health will benefit.
THE SUMMARY OF RESEARCH:
• Sitting for 8 hours a day with regular breaks has a decreased risk of adverse health outcomes when compared to someone sitting for the same length of time with no breaks
• A break can be as small as 30 seconds involving standing up and stretching • Intermittent standing breaks have shown to decrease fatigue and musculoskeletal pain
• Standing without moving is classified as sedentary behaviour; you should include movement breaks even if you are using a standing desk
• Aside from your physical health, studies show that frequent breaks from sitting can boost your mood as well!
TIPS TO REDUCE YOUR SITTING TIME:
• Set an alarm every hour at work to move
• Stand up for a stretch during every TV commercial break
• Complete chores whilst watching TV - for example ironing and/or folding clothes
• Stand up when talking on the phone
• Stay standing when on public transport
• Meet a friend at a café and go for a walk rather than sitting down for a coffee