Yes, and it’s time to take a stand against sedentary habits

Many of us sit too much at work, but that’s only part of the problem. It’s driving, reading, watching TV, spending time on the computer. It’s a sneaky cumulative effect that, for many Americans, adds up to sitting for more than eight hours a day.

Factor in another eight hours of sleep, seven or more hours for light activities such as preparing dinner, and the bottom line is far too many Americans are living with almost zero health-promoting (moderate to vigorous intensity) activity throughout their days.

“The sedentary lifestyle is a serious health risk,” said Matthew Stults-Kolehmainen, PhD, an exercise physiologist with Yale New Haven Hospital. “Some experts say, ‘sitting is the new smoking,’ and that’s because, over time, it can lead to many of the same disease risks caused by smoking, including cardiovascular disease, diabetes and premature death.”

As if that’s not bad enough, evidence suggests the cumulative adverse health effects of too much sitting cannot be overcome simply by going to the gym for an hour. That’s because the effects of exercise – and the effects of activity throughout the day – have independent and interacting effects, Stults-Kolehmainen explained. “Exercise, whether at the gym or in your home, is always helpful. The answer to worsening health from prolonged sitting is to find ways to get up and move throughout the day,” he said. “If we want people to be healthier, then we need to find ways to change the ergonomic, environmental and social dynamics of our culture.”

The good news, however, is there are many easy ways to get moving, even for the person who has a desk job or the person who loves relaxing in front of the television after a hard day.

How can I reduce the negative health risks of sitting all day?

First, it’s important for those who are not currently physically active to check with a healthcare professional before trying any new strenuous physical activities. Yet light activity is beneficial for everyone and usually does not require medical approval or supervision.

Simple things include:

• Taking the stairs rather than an elevator
• Parking farther from your office
• Taking a longer walk to get to your office

“Also, getting up from your desk regularly is critical,” Stults-Kolehmainen said. “Stretch your legs. Walk to someone’s desk instead of sending an email. In the nice weather, consider holding ‘walking meetings’ with your colleagues.”

Stults-Kolehmainen further suggests that his patients build into their day what are sometimes called “exercise snacks,” a new approach to thinking about physical activity. These could include (for those physically able) such things as stair climbing, sit-to-stands from a chair and resistance band exercises. “It is often beneficial to have a variety of ways to add extra movement – almost like a ‘movement menu’ – that you can pick from each day. This can help remove the drudgery of exercise and provide the flexibility we often need to make an active lifestyle feel less cumbersome,” he said.

Julie Oakley, an exercise physiologist and supervisor of Cardiac Rehabilitation for Lawrence + Memorial and Westerly hospitals, said her team practices what they preach, taking team walks at lunchtime throughout the entire year. “A good goal to strive for is at least 10,000 steps per day,” Oakley said. “To achieve this, keep an extra pair of sneakers in your desk drawer or locker and take a walk at lunch. Walking with co-workers at lunch is a great team builder and provides an opportunity to release stress and bond with colleagues.”

For those still interested in more guidance on how to make lifestyle changes that can get you moving, a discussion with your physician, physical therapist or an exercise physiologist may be helpful. Also consider credentialed personal trainers certified by organizations like the American College of Sports Medicine.

“At a minimum, if you find yourself sitting for over an hour, get up and stretch your legs, take a quick walk and maybe do a couple of squats to get your blood and muscles moving,” Oakley said.

The American Heart Association recommends at least 150 minutes per week of moderate intensity aerobic exercise. “Find an exercise buddy to help you get motivated,” Oakley said. “Make a list of the exercises you enjoy that fit your lifestyle, set specific, achievable and time-oriented goals, and remember, every little bit helps, so celebrate small victories and keep a positive outlook."