10 risks for those sitting above 8 - 10 hours per day
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In recent years international research on Sedentary behavior (inactivity) has increased dramatically and there is growing evidences, as stated below, that a multitude of serious health risks may be connected to "prolonged" and excessive sitting. A variety of studies warn that sedentary lifestyles are likely to be causing as many deaths as smoking.
Growing international scientific research evidence concludes that excessive and prolonged sitting (irrespective of your level of physical activity) can lead to increased 10 risks for those sitting above 8 - 10 hours per day as stated below with evidences.
1)Cardiovascular Health (Heart Disease, Vascular Function, Circulation & Blood Pressure)
3)Diabetes (Type 2)
1) Cardiovascular Health (Heart Disease, Vascular Function, Circulation & Blood Pressure)
Two hours per day of screen time and sitting time were linked with a 5% and 17% increased risk of cardiovascular events, respectively. Source - 72
• Regarding older adults, although there might be an association between overall sitting and TV viewing and a higher risk of blood pressure. Source - 81
• Sedentary behavior has been associated with an increased risk of cancer, endometrial cancer, colon cancer and breast cancer. Source - 37
• Although both body-mass index (BMI) and physical activity might be attenuating the link between sedentary behavior and some types of cancer, researchers still suggested adults (aged 50-71) who watched TV for at least 7 hours a day had a 22% increased risk of cancer mortality relative to those who watched TV less than one hour a day. Source - 40,77.
• It has been suggested that an important underlying mechanism by which sitting increases cancer risk is adiposity (excess body weight) which might facilitate carcinogenesis through insulin resistance, chronic inflammation, increased level of sex hormones and altered secretion of adipokines. Source - 76.
3)Diabetes (Type 2)
• A positive association between sedentary behavior and type 2 diabetes has been reported among adults, independent of physical activity. People who watched TV for more than 2 hours a day had a 20% increased risk of type 2 diabetes. Source -38.
• Regularly interrupting sitting with activity bouts of slightly more than one minute every 30 minutes of sitting might be more effective than a single 30 minute walking in lowering postprandial glucose and insulin levels. Source - 103.
• Light-intensity physical activity breaks, but not standing, was associated with significant reductions in postprandial (after meal) blood glucose and insulin levels. Source - 102.
• In 2015 researchers found a positive association between sitting and body composition, heart fat, liver fat, visceral fat, and waist circumference independent of physical activity - Source - 7, 69.
• Interruptions of sitting time with standing and stepping were associated with lower BMI scores and waist circumference. Source - 95.
• Researchers suggested that watching TV might lead to obesity among children and teenagers. However, factors such as unhealthy eating and physical inactivity might contribute to this association. Source - 74
Metabolic syndrome has been defined as central obesity (waist circumference) plus any two of the following four risk factors: raised blood pressure, raised triglycerides, reduced high density lipoprotein (HDL) cholesterol and raised fasting plasma glucose.
Approximately 25% of European, American and Canadian adults have metabolic syndrome. Source- 73
• Men and women who sit more might have up to a 73%-76% increased risk of developing metabolic syndrome compared with those who sit little, regardless of activity and cardiorespiratory fitness. Source - ttp://www.ncbi.nlm.nih.gov/pubmed/25760431
• A similar association has been reported for children and youth. Source - 71, 74.
6. Mental Health
• High amounts of sitting might be associated with a higher risk of psychological distress. Source - 43. Similarly, among overweight/obese adults, decreasing sedentary time and increasing moderate-to-vigorous-intensity physical activity were associated with a reduced risk of depression. Source - http://www.ncbi.nlm.nih.gov/pubmed/21820466.
• Inactive mid-aged women who sat more than 7 hours a day were three times as likely to have depressive symptoms compared with women who sat up to 4 hours a day AND were physically active. Source- 98.
• Screen time has also been associated with a higher risk of depression when exceeding 2 hours/day and a lower risk when screen time was less than 2 hours a day among children and adolescents. Source - 115.
• A 31% increased risk for developing a mental disorder has been linked to adults who engage in 42 hours of watching TV and/or using the computer per week when compared with those who do so for less than 10.5 hours per week. Source - 93.
• Relative to those who were sedentary (4 hours or more/day), older adults who were moderately (2-4 hours/day) and least sedentary (<2 hours/day) were 38% and 43% more likely to age successfully, respectively. Source - 50.