{"id":4643,"date":"2021-02-28T10:19:50","date_gmt":"2021-02-28T10:19:50","guid":{"rendered":"http:\/\/www.theguthealthdoctor.com\/?p=4643"},"modified":"2023-03-17T15:13:15","modified_gmt":"2023-03-17T15:13:15","slug":"the-sedentary-effect","status":"publish","type":"post","link":"https:\/\/www.theguthealthdoctor.com\/the-sedentary-effect","title":{"rendered":"The sedentary effect: can we \u2018offset\u2019 a day of sitting with some exercise?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Are you finding yourself sitting more frequently? With home-working, home-schooling, nights in front of Netflix, online shopping and winter lockdown, it\u2019s no surprise that many of us are spending more time seated than ever. But what effect is this having on our health?<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s said that, on average, people spend around 9 hours a day sitting!\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">A 2020 meta-analysis (that pooled together the results of individual studies) has found that time spent being sedentary can have a significant impact on our overall health and life expectancy.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The good news is that some \u2018moderate-to-vigorous&#8217; physical activity could reduce the risks. Here\u2019s what you need to know\u2026<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #e8096e;\"><b>IN A NUTSHELL<\/b><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">In an ideal world, we\u2019d all be moving every hour, but that\u2019s not always realistic! Instead, evidence suggests the health risks related to being sedentary can be reduced by adding 30-40 minutes of moderate-to-vigorous exercise every day &#8211; so that\u2019s a good place to start.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">Morning HIIT workout before work, anyone?<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #e8096e;\"><b>The Study: What did they do?<\/b><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The 2020 review combined the results from 9 studies with over 44,000 people. Their physical activity levels were tracked using <\/span><span style=\"font-weight: 400;\">accelerometers<\/span><span style=\"font-weight: 400;\"> (a wearable activity monitor) for between 4 and 13.5 years. The researchers calculated how long each participant spent being sedentary (sitting, or generally inactive), and how long they exercised (at moderate to vigorous intensity) for each day.\u00a0\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #e8096e;\"><b>The Results: What did they find?<\/b><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On average, participants spent a massive 8.5 to 10.5 hours a day being sedentary (this doesn\u2019t count being asleep).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On average, participants spent between 8 and 35 minutes a day doing moderate-to-vigorous intensity physical activity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When they grouped participants by their sedentary and active time, they found those who were most sedentary (&gt;10.7 hours per day) had significantly greater health risks and reduced life expectancy. This risk was the highest for those who did the least exercise, which was maintained when researchers adjusted for other known risk factors (including smoking and pre-existing illness).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those who were sedentary could significantly reduce this higher risk by doing 30-40 minutes of exercise per day.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #e8096e;\"><b>Full disclosure<\/b><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This was based on cohort studies, following people over time, and therefore there\u2019s always a risk that some unknown variables weren\u2019t accounted for (they did account for smoking and previous illness), which could have affected both activity levels and health risks. Also, some of the studies had relatively short follow up periods (4 years) &#8211; meaning the long-term effects and whether it can be generalised to young people are somewhat unclear.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">That said, a strength of this study was the use of activity trackers, as many studies rely on participants self-reporting their own activity levels (which we all know may not be 100% true!).\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #e8096e;\"><b>What about watching TV?<\/b><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">A large-scale 2016 systematic review (in the leading journal The Lancet), which included 16 studies with over 1 million people, followed up for a period of up to 18 years, suggested that those doing high levels of moderate intensity activity for 60-75 minutes a day seemed to remove the risk of high sitting time.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">But when it comes to TV viewing, watching TV for 3 hours or more a day was linked with increased health risks, regardless of physical activity.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Now, it\u2019s not all doom and gloom &#8211; but perhaps we just need to re-think those Netflix marathons and get outdoors moving our bodies a little more.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #e8096e;\"><b>What about standing instead of sitting?\u00a0<\/b><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Another systematic review and meta-analysis (again, that\u2019s classed as one of the highest quality sources of evidence) also pulled together the results from 9 intervention studies, with 877 people in total. They looked at the effect of standing instead of sitting, on cardiovascular health (i.e. heart and blood vessel health).<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">In some of the studies, people were given standing desks for their office work, while in the others, participants had counselling to encourage them to stand more. With these interventions, participants spent 1.3 hours more on average standing up.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"><strong>The results?<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overall, replacing sitting with more hours spent standing did result in a small reduction in blood sugar levels. <\/span><b><i>But <\/i><\/b><span style=\"font-weight: 400;\">it didn\u2019t seem to have any benefit on other cardiovascular health factors, including blood pressure, weight or blood fats.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">This suggests that moving vs. just more standing time, is likely where you\u2019ll get your biggest (health) bang for your (time) buck. So it is worth trying to fit in some activity, even if it\u2019s low level, throughout the day &#8211; such as getting up and walking around every 30 to 60 minutes during the working day.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #e8096e;\"><b>Being sedentary can impact your gut health too.<\/b><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Exercise benefits our gut microbiota (GM, the trillions of microbes living in our gut) &#8211; and is linked to having a more diverse range of gut microbes, independent of diet. And it\u2019s this diversity that\u2019s linked to better overall health. This benefit relies on sustained exercise, so find something that works for you, verse one week of heavy exercise followed by 1 month off.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Feeling constipated? Inactivity can \u2018slow things down\u2019 in your gut too, thanks to the decreased stimulation of the gut muscles.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Aim to move your body regularly, getting your heart rate up for 30 minutes most days. Whether it\u2019s a power walk or playing sports, increasing your physical activity can make a big difference. Gentle exercise (e.g. walk) after a meal too can help support digestion, particularly if you feel like you\u2019ve overdone it on the eating front.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #e8096e;\"><b>Top tips to stay moving<\/b><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aim for at least 30 minutes of exercise a day<\/b><span style=\"font-weight: 400;\">. Most government guidelines recommend at least 150-300 minutes of exercise a week, particularly for those who spend long periods of time sedentary for their work.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Up your NEAT (non-exercise activity thermogenesis). <\/b><span style=\"font-weight: 400;\">That\u2019s the scientific term for the energy we burn while we\u2019re not intentionally \u2018exercising\u2019 \u2013 think climbing stairs, walking to do errands, cleaning and gardening.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take your breaks.<\/b><span style=\"font-weight: 400;\"> While it can be tempting to work through breaks, especially when work and life get busy, it\u2019s super important to take regular breaks throughout the day. Not just for your physical health, but your mental health too.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Have regular \u2018movement snacks\u2019<\/b><span style=\"font-weight: 400;\">. These involve short bursts of activity throughout the day, so try setting a timer and aim for every couple of hours.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Embrace online workouts<\/b><span style=\"font-weight: 400;\">. There are so many great (and free!) workout videos available that are accessible to everyone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mix it up.<\/b><span style=\"font-weight: 400;\"> If you find yourself bored with exercise, try keeping things varied with everything from brisk walking, running, dynamic yoga, online workouts, dancing, playing sports &#8211; anything that gets you out of breath.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Do it for your happiness too.<\/b><span style=\"font-weight: 400;\"> Remember, activity positively affects your m<\/span><span style=\"font-weight: 400;\">ental just as much as your physical health.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you finding yourself sitting more frequently? With home-working, home-schooling, nights in front of Netflix, online shopping and winter lockdown, it\u2019s no surprise that many of us are spending more time seated than ever. But what effect is this having on our health? &nbsp; It\u2019s said that, on average, people spend around 9 hours a&#8230;<\/p>\n","protected":false},"author":6,"featured_media":806,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-4643","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-myth-busting"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The sedentary effect: can we \u2018offset\u2019 a day of sitting with some exercise? | The Gut Health Doctor<\/title>\n<meta name=\"description\" content=\"On average, people spend around 9 hours a day sitting!\u00a0Here&#039;s your recap of a study on whether we can offset our sedentary lifestyles.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.theguthealthdoctor.com\/the-sedentary-effect\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The sedentary effect: can we \u2018offset\u2019 a day of sitting with some exercise? 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