Jacquelyn Kulinski and her team from the Medical College of Wisconsin analyzed heart scans and activity records of over 2,000 adults in Dallas, Texas. They found that each hour of sedentary time per day was linked to a 14% increase in coronary artery calcification (CAC) burden, indicating more plaque in the arteries. This risk remained even after considering exercise and other heart disease factors.
A Canadian study also links prolonged sitting with higher risks of heart disease, cancer, and death. Dr. David Atler of Toronto’s University Health Network emphasized that this risk is more significant among those who exercise less or not at all. He stressed that exercising alone may not counteract the dangers of excessive sitting.
To address this issue, strategies to reduce sitting time are crucial. Public health initiatives should focus on both increasing physical activity and decreasing sedentary behavior, particularly among those not meeting activity guidelines. Decreasing sitting should complement regular exercise, and individuals should aim to reduce sedentary time by two to three hours daily.
Practical steps to reduce sitting include:
- Monitoring sedentary time to identify opportunities for improvement.
- Setting achievable goals and integrating physical activity into daily routines.
- Using alarms to prompt breaks and movement every half hour.
- Considering standing workstations and standing during TV commercial breaks.
- Employers should acknowledge the impact of prolonged sitting and encourage regular movement among employees.
- Reducing sitting time and engaging in regular physical activity are essential for overall health, benefiting individuals with or without existing health conditions like cardiovascular disease, diabetes, or obesity.