New research concludes prolonged sitting raises the average risk of cancer, cardiovascular disease, Type 2 Diabetes, and early death. The study, Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis, was published in the Annals of Internal Medicine on January 20, 2015.
According to the study, more than one half of an average person’s daily life is spent being sedentary. Typically, this includes working at a computer, watching television, and commuting. While many engage in physical activity, it was determined this alone is not enough to reduce the risk for disease or premature death.
Lead researcher and senior author of the study, Dr. David Alter from the Toronto Rehabilitation Institute, offers tips on ways to limit prolonged sitting. His recommendations include:
- Monitor and try to reduce prolonged sitting every week. Aim for two to three fewer sedentary hours in a 12-hour day. Wearable monitors can establish a baseline, and help reach goals.
- Desk workers should get up for one to three minutes every half-hour, and move around.
- While watching TV, stand or exercise during the advertisements.
- Aim for 20-30 minutes of vigorous daily physical activity.
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