Is Your Chair Trying to Kill You? (It Just Might Be)

We all know sitting too much isn’t doing us any favors. But let’s face it—we’re sitting more than ever.

Whether it’s long hours at the office, binge-watching our favorite shows, or spending hours at the computer scrolling through the latest family photos on social media—our sedentary lifestyle is taking a toll.

And if you have diabetes? Well, pull up a chair (or maybe don’t). Because new research shows that all that sitting could be even more dangerous than we thought.

A recent study from Columbia University’s Mailman School of Public Health has uncovered some alarming findings about the link between sitting time and mortality risk, especially for those with type 2 diabetes.

The research revealed that inactive adults with diabetes who sat for 8+ hours a day had a 73% higher risk of all-cause mortality.

Even those who were “insufficiently active” (getting some exercise, but less than 150 minutes per week) faced a 74% increase in risk. This increased risk applied to both all-cause mortality and deaths from heart disease.

Dr. Sandra S. Albrecht, the study’s senior author, explains why sitting is so hazardous: “Sitting for a long time can lead to problems with blood flow, especially to the lower body, and can lead to the development of blood clots. Blood clots can trigger heart attacks and stroke, among other consequences.”

But it’s not just about blood clots. Dr. Jason Ng from the University of Pittsburgh adds that prolonged sitting can:

• Slow blood flow and promote plaque buildup in blood vessels
• Decrease the body’s ability to process fats
• Increase insulin resistance
• Weaken muscles from disuse

All of these factors can raise blood pressure, blood sugar, and cholesterol levels—a perfect storm for increased mortality risk.

Now, you might be wondering how to combat this sitting problem, especially if health issues or daily routines keep you off your feet.

Don’t worry. The good news is that the study also found a potential solution.

People who engaged in moderate-to-vigorous physical activity for at least 150 minutes each week (that’s about 21 minutes a day) were able to eliminate the increased mortality risk associated with prolonged sitting.

So, what’s the ONE thing you can do to fight back against the dangers of sitting?

Set a timer for every 30-60 minutes during your day. When it goes off, STAND UP and MOVE for at least 2 minutes.

It doesn’t have to be complicated. You could…

• Do a lap around your living room
• March in place
• Do some simple stretches
• Take a quick walk
• Play with your pet (if you have one)

The key is to break up those long periods of sitting with some movement, no matter how brief.

Remember, any increase in movement will help reduce your risk. Your body was designed to move, so give it what it needs—even if it’s just a little bit at a time.

To moving more and sitting less,

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

P.S. Does 10,000 steps a day really keep the grim reaper away? Find out here.

Source:

Columbia University’s Mailman School of Public Health. (2024, August 6). Sitting time may increase risk of all-cause mortality in adults with diabetes. Medical News Today. https://www.medicalnewstoday.com/articles/sitting-time-may-increase-risk-of-all-cause-mortality-in-adults-with-diabetes