This research study will make you stand up and pay attention, or at least we hope so.
A recent study found that sitting six or more hours a day increased the risk of early death from all causes by an average of 35% for women and 18% for men — even if you exercise.
What Research Says
Researchers from the American Cancer Society compared a large group of long-time sitters to people who sat less than three hours a day and controlled for factors like smoking.
Death from heart disease was the biggest risk associated with prolonged sitting, and again women were more vulnerable.
Failing to exercise plus sitting for long stretches proved even more hazardous. The combination of little physical activity and long periods of sitting was linked to a 94% higher risk of premature death for women and a 48% higher risk for men compared with those who sat the least and exercised the most.
The Results
1. Women who sat more than six hours a day faced a 33% higher risk of early death from cardiovascular disease compared with women who sat fewer than three hours a day. Long-sitting men had an 18% increased risk of premature death from heart disease.
2. In cancer, there was a 30% higher risk of early death in women who sat the longest compared with women who sat the least. There was no indication of increased cancer risk among men who sat the longest.
What You Can Do
Researchers believe this may be because uninterrupted sitting can cause large muscle groups to shut down and leads to damaging metabolic damage.
Considering this study, couch sitters and computer programmers may want to adjust their habits. Here’s some ideas:
1. Stand up, move around and get your blood flowing at least once an hour.
2. Some people set a timer to remind themselves to get up and do something else for five to ten minutes every hour.
3. Increase your steps.
4. Take the stairs instead of the elevator.
5. Park further from the door so you have walk further.
6. Bring a pair of tennis shoes to work and do a quick walk around the block after lunch.
7. Do 3 or 4 ten-minute “walk abouts” during the day if you work at home.
We Can Help
A great way to get off the couch and get motivated to move is to join our online coaching program at home.
Do those with more pep in their step live longer?
What Research Says
Studies show that after age 65, one strong predictor of longevity is walking speed. Those who can still walk at a decent pace after age 75, have an even better chance of living even longer.
An 80-year-old man who clocks 1 mph has a 10% probability of reaching 90, while a woman of the same age walking at that pace has a 23% chance. Now let’s assume this pair is hoofing it a little faster at a speed of 3.5 mph. Now, the 80-year-old man has 84% probability of reaching 90, while a woman would have an 86% chance.
Better Than Happy Pills
If you’re prone to anxiety and depression, exercise is one of the best natural treatments that exists—and it’s free! Exercise activates the same pathways in the brain as morphine and increases the release of endorphins, your natural feel-good neurotransmitters.
A depression study compared the benefits of exercise to those of the prescription drug, Zoloft. After 12 weeks, the exercise proved equally effective as Zoloft in curbing depression. And after 10 months, exercise surpassed the effects of the drug with zero negative side effects! Exercise is not only a fountain of youth but also the closest thing to a happy pill that you will ever find.
Turn Back Your Biological Clock
According to research done at Rush University Medical Center in Chicago, individuals with weaker muscles appear to have a higher risk for Alzheimer’s disease and declines in cognitive function over time. Those at the 90th percentile of muscle strength had about a 61 percent reduced risk of developing Alzheimer’s disease compared with those in the 10th percentile.
Exercise improves telomere maintenance by increasing the activity of the enzyme telomerase that builds and repairs telomeres.
What Is a Telomere?
Telomeres are the part of your chromosomes that control aging. They represent your biological clock.
When you are young your telomeres are longer and progressively shorten with age. But the rate at which that shortening occurs is directly influenced by lifestyle choices. So at any age, healthier individuals have longer telomeres than their unhealthy counterparts.
We Can Help
If you or someone you know needs help getting back on track, we would love to speak with you today. Please reach out at 888-288-9834 or schedule a visit.
