Video Ad Feedback
As offices increasingly digitize, workers are feeling the negative effects of prolonged sitting. A new study has shown that desk-bound workers have a higher risk of mortality, with a 16% higher risk of mortality from all causes and a 34% higher risk of mortality from cardiovascular disease. To counteract this increased risk, individuals would need to engage in an additional 15 to 30 minutes of physical activity per day. CNN wellness expert Dr. Leana Wen provides insights and recommendations for desk-bound workers to reduce health risks.
The Impact of Prolonged Sitting on Health
According to a study published in JAMA Network Open, people who predominantly sit at work have a 16% higher risk of mortality from all causes and a 34% higher risk of mortality from cardiovascular disease. Researchers estimate that desk-bound workers would need to engage in 15 to 30 minutes of additional physical activity per day to reduce their risk to the level of individuals who do not predominantly sit.
Prolonged sitting has been linked to the development of chronic diseases such as obesity, diabetes, and cardiovascular death. However, studies have shown that even light activity to break up periods of prolonged sitting can reduce these risks. Research has found that light activity for just five minutes every 30 minutes results in a nearly 60% reduction in blood sugar spikes after a meal, while one minute of exercise every 30 minutes leads to a drop in blood pressure.
The new study published in JAMA Network Open involved over 480,000 participants and followed them for an average of nearly 13 years. The significant findings highlight the importance of addressing the health risks associated with prolonged sitting.
Recommendations for Desk-Bound Workers
The US Centers for Disease Control and Prevention recommends that adults engage in at least 150 minutes of moderate to high-intensity exercise per week. Desk-bound workers can work towards this recommendation by increasing the duration and intensity of their current activities. Small changes such as walking briskly, jogging, biking, or using the elliptical machine can add up over time.
Incorporating light physical activity during work hours, known as "exercise snacks", can also improve health. Examples include stretching or walking around the office every 30 minutes or an hour, holding a plank or doing jumping jacks, or practicing breathing exercises. These small activities help break up periods of prolonged sitting and promote better health.
For individuals who are new to exercise, starting with small amounts and gradually increasing intensity is beneficial. Research has shown that just half of the recommended amount of exercise can result in significant health improvements. Walking slowly around the neighborhood for about 11 minutes a day can already reduce the risk of premature death by 23% and lower the risk of cardiovascular disease and cancer.
Consistency is Key
To see long-term health benefits, it's important to be consistent with physical activity. Simple behavior changes, done consistently, can add up over time.
While it may be tempting to save up physical activity for the weekends, it is better to incorporate small amounts of exercise throughout the workdays. Prolonged inactivity has health risks, and intensive exercise once a week is not enough to counteract the damage caused by prolonged sitting during the week.
Even individuals who are already on medications to treat obesity, diabetes, and other chronic illnesses should still prioritize physical activity. Medications do not replace the need for lifestyle changes, and consulting with a healthcare provider can help determine a safe and appropriate fitness regimen.
