The dangers of sitting too long

I wanted to share this lovely infographic from dailyinfographic.com showing the dangers of sitting too long.  As a Nutritional Therapist I know the risks associated with poor diet, however poor diet is definitely not the only contributing factor to good health (or lack of it).

Sitting too long is a very dangerous activity – fact.

Higher levels of sedentary behaviour are associated with a 112% increase in the incidence (rate ratio) of diabetes, 147% increase in the risk of CV disease, 90% increase in the risk of cardiovascular mortality and 49% increase in the risk of all-cause mortality (1).

If you are sitting there thinking it’s OK I go to the gym or for a run a couple of times a week you may have to reconsider.  Within an hour of sitting blood flow starts pooling and stagnating (2) and sitting six or more hours a day (as most office workers do) may increase mortality rates even amongst those running or swimming for an hour a day, every day, seven days a week (3).

Observational and interventional studies are beginning to suggest that taking breaks of as little as one minute from sitting may be beneficial by reducing inflammation and improving cardiometabolic health markers (4).

If you have an office job and find yourself sitting at a desk all day please get up and move – even if it’s just for one minute.

References

1. Wilmot EG, Edwardson CL, Achana FA, Davies MJ, Gorely T, Gray LJ, et al. Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia. 2012 2012/11/01;55(11):2895-905.

2. Shvartz E, Gaume JG, White RT, Reibold RC. Hemodynamic responses during prolonged sitting1983.

3. Patel AV, Bernstein L, Deka A, Feigelson HS, Campbell PT, Gapstur SM, et al. Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults. American Journal of Epidemiology. 2010;172(4):419-29.

4. Healy GN, Matthews CE, Dunstan DW, Winkler EAH, Owen N. Sedentary time and cardio-metabolic biomarkers in US adults: NHANES 2003–06. European Heart Journal. 2011;32(5):590-7.

By Penny Priestley, Naturopathic Nutritional therapist

Penny Priestley is a registered Naturopathic Nutritional therapist with an absolute passion for helping others on their own journey toward whole, lifelong, optimal health. She believes that nutritional therapy must be precisely tailored to not only the individual’s physical concerns, but also be mindful of their time and financial resources.