09 Jul Sitting the New Smoking?
Already feel like you are doing everything for your health, but unaware of the impact of one our most seemingly innocuous habits of the day?
Turns out our sedentary lifestyles are affecting our health more significantly than previously recognized, and these negative health consequences are not reversed with a few hours at the gym.
Researcher, Dr. James Levine, from the Mayo Clinic is credited with coining the phrase “sitting is the new smoking.”
He is a leading endocrinologist, who has studied the effects of sitting on our metabolism and overall health. Prolonged sitting, like long-term smoking, increases our risk of cardiovascular disease, cancer, depression and all-cause mortality (a term for any cause of death). Yes, you read that right, according to several large population studies, all of us weekend warriors and gym rats are still at increased risk as long as we continue to sit for several hours per day at our desk, on the couch or driving.
So, you say, thank you doomsayer Dr. Phillips-Dorsett, what am I supposed to do about that?
Thankfully, short of returning to life as we knew it 100 years ago, when we were five times more active in our daily routine than now, there are several strategies to combat our sedentary habits. I have listed a few below.
Move throughout the day: A recent study published in Diabetes Care presented evidence that periodic light walking or ‘simple resistance activities,’ like half squats and knee raises, improves after meal levels of blood sugar, insulin and triglycerides (a type of fat measured in the blood). Reducing these markers means improved heart and blood vessel health. Do anything that increases the amount of steps throughout your day: use the bathroom on another floor and take the stairs, or park your car at the far end of the parking lot (also reduces risk of getting hit by or hitting the other cars jockeying for the closest spot), then walk to the store.
Modify your work environment: Standing desks are often prescribed for and sometimes covered by insurance for back pain and other musculoskeletal ailments. See your primary care doctor for more information. There are now even treadmill desks, which have been shown to increase memory and information retention. Ask your clients or staff if some meetings can be held during a walking session. Get a headset for your phone and walk around your office while speaking with clients.
Walk to work, school, the grocery store, etc.: If you are within a mile of work or your favorite shopping center, strongly consider walking or biking there. It’s easy to get in the habit of driving everywhere, but perhaps the next time you reach for your keys, think about getting out your sneakers and a backpack instead.
Developing new habits is always a challenge. Start with something you see yourself doing regularly, instead of something that you commit to for a week or two and then don’t find you are able to continue. Creating a new routine will undoubtedly take some trial and error and the type of activity will likely need to be modified with the seasons. The key is to keep consistent. So if you have avoided smoking for your health or are a former smoker, this new information is timely. Don’t hesitate to take the next step (many steps) to ensure you are doing all you can to remain healthy.