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Tired of sitting at your desk all day? A new study published in JAMA Network Open reveals that it’s not good for your health. People who mainly sit at work face a 16% higher risk of mortality from all causes and a 34% higher risk of mortality from cardiovascular disease. To counteract this elevated risk, individuals who spend a lot of time sitting at work would need to engage in an extra 15 to 30 minutes of physical activity per day to reduce their risk to that of individuals who are not primarily sedentary, researchers estimated.
Many individuals wonder what steps desk-bound workers can take to reduce the increased health risks from inactivity. Is it better to be active in short bursts throughout the workday, or should physical activity be saved for one extended session on weekends? And what about those who are already on medications to treat obesity, diabetes, and other chronic illnesses—what course of action should they follow?
CNN wellness expert Dr. Leana Wen, an emergency physician and adjunct associate professor at George Washington University, provided insight into the study findings. She explains that while the large effect size is surprising, the negative health impacts of prolonged sitting have been known for years. Various studies have shown that even light activity to break up periods of prolonged sitting can significantly reduce the associated health risks. For example, engaging in light activity for just five minutes every 30 minutes led to a nearly 60% reduction in blood sugar spikes after a meal. Additionally, replacing 30 minutes of sedentary activity with very light activity like walking or standing resulted in improvements in body mass index (BMI) and cholesterol levels.
The study, which involved over 480,000 participants followed for nearly 13 years, provides significant evidence, adjusting for various factors such as sex, age, education, smoking and drinking status, and BMI. Dr. Wen emphasizes the importance of finding ways to include small doses of light physical activity during work hours, as these “exercise snacks” can positively impact health, even for those with mobility challenges.
Desk-bound workers can follow the US Centers for Disease Control and Prevention recommendation of engaging in at least 150 minutes of moderate to high-intensity exercise per week. This translates to about 22 minutes a day or 30 minutes five times a week. Making small changes to increase the duration and intensity of activities, such as walking briskly or biking, can be beneficial.
Those who have not been physically active can take encouragement from a study showing that just half of the recommended amount of exercise had a significant impact on improving health. Dr. Wen emphasizes that some exercise is better than none and advises individuals to start at their own level of fitness and find opportunities to incorporate physical activity into their daily routine. Whether it’s incorporating basic mobility and strength exercises or setting an alarm to get up and stretch every hour, consistent behavior changes add up over time.
Dr. Wen recommends being active in small amounts throughout the workday rather than saving up for one big block of exercise on weekends. While those who are already on medications for chronic conditions should consult their health care provider to ensure that their fitness regimen is safe and appropriate, it’s essential to recognize that medications do not replace the need for lifestyle changes. Fitness and physical activity are fundamental components of living a healthy life.
