Reducing Sedentary Behaviors: Sitting Less and Moving More

Reducing Sedentary Behaviors: 

Sitting Less and Moving More

There is strong scientific evidence that says frequent moderate - to vigorous -intensity exercise during the week plays a significant preventative role in cardiovascular disease, type 2 diabetes, obesity and some cancers. The human body, with approximately 640 muscles and 206 bones, is made to move. Yet, hi-tech advances in civilized societies within the last 50 years have created an environment that promotes sedentary behaviors.

SITTING TOO MUCH IS A HEALTH HAZARD

The phrase “sedentary behavior” comes from the Latin word “sedere,” which means, “to sit.” Although the human body is made to be in frequent motion, people can sit for many hours at a time, day after day. Two major contributing factors to the obesity epidemic in the U.S. are a lack of physical activity and sitting too much.

Some of the first findings of the harmful effects of too much sitting actually had early research roots in the 1950s, when scientists showed that men in physically active jobs had less coronary artery disease during middle-age than men in physically inactive jobs. Springing forward half a century is a recent Canadian health study of 7,278 men and 9,735 women who were 18-90 years of age. The authors discovered that there is a strong relationship between sitting and all health causes of mortality, even if people are meeting the minimum physical activity guidelines. Thus a major finding from this large study is that physical activity does not cancel out the ill effects of too much sitting during the day. The highest mortality risk is seen with obese men and women who spend most of their waking time sitting.

WHY IS TOO MUCH SITTING SO HARMFUL?

Fascinating new research is unraveling the mystery of why too much daily sitting is so unsafe. Scientists think that too much sitting impairs the body’s ability to deposit fat from the blood stream into the body. These constantly elevated blood fats are a risk factor for cardiovascular disease. In addition, researchers have observed that too much sitting during the day impairs the functioning of the body’s healthy cholesterol, known as HDL cholesterol. HDL is the scavenger cholesterol that cleans up plaque sticking to arteries. If healthy cholesterol loses its ability to clean arteries, it will also increase a person’s risk of cardiovascular

disease. All studies are indicating that moving more during the day, in addition to getting the daily 30 minutes of moderate activity on a daily basis, is necessary to lower one’s risk of cardiovascular disease and other causes of mortality.

THE FIRST STEP

Before you begin an exercise program, take a fitness test, or substantially increase your level of activity, make sure to answer the following questions. This physical activity readiness questionnaire (PAR-Q) will help determine if you’re ready to begin an exercise routine or program.

• Has your doctor ever said that you have a heart condition or that you should      participate in physical activity only as recommended by a doctor?

• Do you feel pain in your chest during physical activity?

• In the past month, have you had chest pain when you were not doing physical   activity?

• Do you lose your balance from dizziness? Do you ever lose consciousness?

• Do you have a bone or joint problem that could be made worse by a change in    your physical activity?

• Is your doctor currently prescribing drugs for your blood pressure or a heart        condition?

• Do you know of any reason you should not participate in physical activity?

If you answered yes to one or more questions, if you are over 40 years of age and have recently been inactive, or if you are 

concerned about your health, consult a physician before taking a fitness test or substantially increasing your physical activity. 

If you answered no to each question, then it’s likely that you can safely begin exercising.

Source: American College of Sports Medicine