Enhance your health, increase your movement, reduce your sitting
We know that if you sit for more that six hours:
the electrical activity in the muscles drops — leading to a cascade of harmful metabolic effects. Your calorie-burning rate immediately plunges to about one per minute, a third of what it would be if you got up and walked. Insulin effectiveness drops within a single day, and the risk of developing Type 2 diabetes rises. So does the risk of being obese. The enzymes responsible for breaking down lipids and triglycerides plunge, which in turn causes the levels of good (HDL) cholesterol to fall.
So how much better is standing than sitting:
if you stand for three hours a day for five days that’s around 750 calories burnt. Over the course of a year it would add up to about 30,000 extra calories, or around 8lb of fat.
….if you want to put that into activity levels, then that would be the equivalent of running about 10 marathons a year. Just by standing up three or four hours in your day at work.”
Sit to stand desks are easier than running a marathon!
And exercise?…..30 minutes a day is generally recommended. However, recent evidence underlines the importance of also focusing on sedentary behaviors—the high volumes of time that adults spend sitting in their remaining “non-exercise” waking hours. The evidence is compelling for the distinct relationships between ‘too much sitting’ and biomarkers of metabolic health and, thus, increased risk of type 2 diabetes, cardiovascular disease and other prevalent chronic health problems.
So the evidence for how ‘harmful’ prolonged sitting can be on your health is growing and the take home message is that the gym may not be enough to undo the harm of sitting. The Department Of Health’s emphasis for good health being partly dependent on 30 mins exercise 3 times a week, could soon be a thing of the past being replaced instead with advice on preventing sitting prolonged sitting in favor of standing desks…
Come and try the best of them at Balance Performance…
Dr Lucy Goldby.
Br J Sports Med 2009;43:81-83 doi:10.1136/bjsm.2008.055269