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Tired of sitting at that desk all day? According to a new study published in , it's not good for your health either. JAMA network open.
People whose work is primarily sedentary have a 16% higher risk of death from any cause and a 34% higher risk of death. Mortality from cardiovascular disease. Researchers estimate that people who are sedentary at work need an additional 15 to 30 minutes of physical activity per day to counter the increased risk, reducing their risk more than those who are rarely sedentary. are doing.
As I sit here typing, I wonder what to make of these findings. What can employees with desk jobs do to reduce the increased health risks of inactivity? Is it better to be more active during the week or save a chunk of money on the weekend? And what about people who are already taking medications to treat obesity, diabetes, or other chronic conditions?
I consulted CNN Wellness Expert Dr. Liana Wen, an emergency physician and adjunct associate professor at George Washington University. She previously served as the health commissioner for the city of Baltimore.
CNN: Were you surprised by this study's finding that people whose work is primarily sedentary are 16% more likely to die from all causes and 34% more likely to die from cardiovascular disease?
Dr. Liana Wen: I'm not surprised by the study's takeaways, but the magnitude of the impact is large and should certainly be a call to action.
we've known it for years Sitting for long periods of time is bad for your health – This means an increased risk of chronic diseases such as obesity, diabetes, and cardiovascular death. Research also shows that simply engaging in light activity to combat long periods of sitting can reduce that risk. One Columbia University Research in 2023 People who did just five minutes of light exercise every 30 minutes saw an almost 60% reduction in the rise in blood sugar levels after meals. People who exercised for just one minute every 30 minutes experienced a drop in blood pressure.
Importantly, the exercise people did for the study was not strenuous. Rather, it's a slow walk on a treadmill at 3 miles per hour, which is slower than most people walk.
Another study in 2023 We found that replacing 30 minutes of sedentary activity with very light activity, such as walking or standing, led to improvements in key measurements such as body mass index (BMI) and cholesterol levels. While high-intensity exercise had a greater effect, the important thing to note here is that even short, light exercises made a difference.
this new JAMA network open This study is important because it involved a very large number of participants, over 480,000, and the researchers followed them for an average of nearly 13 years. We also adjusted for gender, age, education, smoking and drinking status, and BMI. I think it's remarkable that researchers found such a significant difference in all-cause mortality, especially mortality from cardiovascular disease.
Imagine if there was a drug that could significantly reduce your chances of dying from heart disease. It will be very popular! Or vice versa, what if there were lifestyle habits that made people more likely to die from a heart attack or stroke? People go to great lengths to change those habits, just as they do when they sit for long periods at work. You will.
CNN: What can desk workers do to reduce the increased health risks of inactivity?
Wen: of Centers for Disease Control and Prevention recommends that adults do at least 150 minutes of moderate-to-vigorous exercise per week. This equates to about 22 minutes per day for him, and if she exercises 5 times a week, for example, it will be about 30 minutes each time. Ideally, you'll set aside time to walk briskly, jog, bike, or work out on the elliptical machine, and you'll have at least that many hours a week to exercise.
Many desk workers already engage in some version of these activities, but you can work to increase the duration and intensity of your activities. Instead of one walk around your neighborhood before dinner, why not take two? Instead of going to the gym twice a week, how about three times a week? Could you park a few blocks away and walk faster to work and back? These small changes can add up.
In fact, it doesn't have to be a big change. According to the research cited above, doing very small amounts of light physical activity during work hours can improve your health. These are sometimes called “exercise snacks.” Things people can do include getting up every 30 minutes or an hour to stretch or take a walk around the office. Or for those who work from home, in the hallways of their homes, apartments, in the garden, etc. They could hold a plank or do jumping jacks.What people with additional mobility challenges can do stretch It's similar to side bending or twisting on a chair.During practice breathing method Working your diaphragm deeply may also help.
Provided by: Dana Santas
Mobility coach Dana Santas demonstrates exercises to combat the negative effects of sitting for long periods of time, whether at home or in the office.
CNN: What about people who have never exercised and can't hit 150 minutes a week right away?
Wen: I have good news.a Research published last year It turns out that even just half the recommended amount of exercise can have a big impact on improving your health. The effect was most pronounced for those who met the 150 minutes per week threshold, but just 75 minutes of moderate-intensity exercise activity per week (just about 11 minutes per day) reduced the risk of premature death by 23%. . It also reduced the risk of developing cardiovascular disease and cancer.
The main takeaway for me is that it's better to exercise than not exercise. More is better if possible, but there's no need to fear if you currently lead a sedentary lifestyle. Everyone should start with their current situation, considering their current fitness level, time constraints, type of work, etc.
People who are already active can increase the frequency and intensity of their exercise regimen. But for those who don't, you can start with the basics and slowly start walking around your neighborhood. If you're short on time, consider combining a walk with a phone call.they could work there Basic mobility and strength training, including those that do not require additional equipment. And you can incorporate “workout snacks” into your workday. Perhaps you could even set an alarm to wake up every hour to walk around or stretch. Simple behavior changes will add up over time if done consistently.
CNN: Is it better to be active little by little throughout the week or to save up a chunk of money over the weekend?
Wen: It's definitely the former. Lack of exercise for long periods carries health risks. Ideally, people can do both with periods of more intensive exercise. For example, go for a bike ride on the weekend and go for a run during the week. Additionally, you will get up more often to overcome sitting during the day. However, those who only do intensive exercise once on the weekends should not think that this is enough to reduce the damage caused by long periods of sitting during the week.
CNN: And what about people who already take medications to treat obesity, diabetes, or other chronic conditions? Should I also pay attention to these recommendations?
Wen: yes. Medications are not a substitute for lifestyle changes. People with chronic conditions should, of course, talk to their health care provider about whether a fitness plan is safe and appropriate for them, but improved health doesn't come from medications alone. Fitness and physical activity are important components of living a healthy and vibrant life.
