The amount of time a person sits during the day is associated with a higher risk of heart disease, diabetes, cancer, and death, regardless of regular exercise, according to a review study published today in the Annals of Internal Medicine.
"More than one half of an average person's day is spent being sedentary -- sitting, watching television, or working at a computer," said Dr. David Alter, Senior Scientist, Toronto Rehab, University Health Network (UHN), and Institute for Clinical Evaluative Sciences. "Our study finds that despite the health-enhancing benefits of physical activity, this alone may not be enough to reduce the risk for disease."
The meta-analysis study reviewed studies focused on sedentary behaviour. The lead author is Avi Biswas, PhD candidate, Toronto Rehab, UHN and the Institute of Health Policy, Management and Evaluation, University of Toronto, and the senior author is Dr. Alter, who is also Associate Professor of Medicine, University of Toronto.
The authors found the negative effects of sitting time on health, however, are more pronounced among those who do little or no exercise than among those who participate in higher amounts of exercise.
"The findings suggest that the health risk of sitting too much is less pronounced when physical activity is increased," said Biswas. "We need further research to better understand how much physical activity is needed to offset the health risks associated with long sedentary time and optimize our health."
Future research will help determine what interventions, in addition to physical activity, are effective against the health risk of sedentary time.
"Avoiding sedentary time and getting regular exercise are both important for improving your health and survival," said Dr. Alter. "It is not good enough to exercise for 30 minutes a day and be sedentary for 23 and half hours."
In the interim, Dr. Alter underlines strategies people can use to reduce sitting time. The target is to decrease sedentary time by two to three hours in a 12-hour day.
"The first step is to monitor sitting times -- once we start counting, we're more likely to change our behaviour," said Dr. Alter. "Next is setting achievable goals and finding opportunities to incorporate greater physical activity -- and less time sitting -- into your daily life. For example, at work, stand up or move for one to three minutes every half hour; and when watching television, stand or exercise during commercials."
Dr. Alter's work is supported by a career-investigator award with the Heart and Stroke Foundation, Ontario Provincial Office; and a Research Chair in Cardiovascular Prevention and Metabolic Rehabilitation at Toronto Rehab, UHN.
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Muda wa kukaa chini unahusishwa na hatari kubwa ya ugonjwa wa moyo, kisukari, kansa na kifo, kulingana na utafiti uliochapishwa katika Annals of Internal Medicine. "Kutumia zaidi ya nusu ya siku ya mtu wa kawaida ni kukaa, kuangalia televisheni, au kufanya kazi kwenye kompyuta, ""alisema Dk David Alter, mwanasayansi mwandamizi, Toronto Rehab, Chuo Kikuu cha Afya Mtandao (UHN), na Taasisi ya Clinical Evaluative Sayansi." "Utafiti wetu unagundua kwamba licha ya faida za afya za utendaji wa kimwili, huenda hilo peke yake lisitoshe kupunguza hatari ya ugonjwa.""" Utafiti wa meta-uchambuzi ulikagua masomo yaliyozingatia tabia ya kukaa. Avi Biswas, PhD, Toronto Rehab, UHN na Taasisi ya Sera ya Afya, Usimamizi na Tathmini, Chuo Kikuu cha Toronto, ni mwandishi wa kwanza wa utafiti huu. Hata hivyo, matokeo mabaya ya kukaa kwa muda mrefu ni makubwa zaidi miongoni mwa wale ambao hufanya mazoezi kidogo au hakuna mazoezi kuliko wale ambao wanashiriki katika kiasi kikubwa cha mazoezi. "Ugunduzi huo unaonyesha kwamba hatari ya afya ya kuketi kwa muda mrefu sana haionekani sana wakati utendaji wa kimwili unapoongezeka", akasema Biswas. """Tunahitaji utafiti zaidi ili kuelewa vizuri ni kiasi gani cha shughuli za kimwili zinahitajika ili kupunguza hatari za afya zinazohusiana na muda mrefu wa kukaa na kuboresha afya yetu.""" Utafiti wa baadaye utasaidia kuamua ni hatua zipi, pamoja na shughuli za kimwili, zinafaa dhidi ya hatari ya afya ya kukaa chini. "Kuepuka kukaa kimya na kufanya mazoezi kwa ukawaida ni muhimu kwa kuboresha afya na uhai wako", akasema Dakt. Alter. "Si jambo zuri kufanya mazoezi kwa dakika 30 kwa siku na kukaa kwa muda wa saa 23 na nusu.""" Kwa upande mwingine, Dr. Alter anaelezea mbinu ambazo watu wanaweza kutumia kupunguza muda wa kukaa. Lengo ni kupunguza muda wa kukaa kwa masaa mawili hadi matatu katika siku ya saa 12. "Hatua ya kwanza ni kufuatilia muda wa kukaa - mara tu tunapoanza kuhesabu, ni uwezekano mkubwa zaidi wa kubadilisha tabia yetu, "alisema Dk Alter." "Kisha ni kuweka malengo yanayoweza kutimizwa na kupata fursa za kuingiza utendaji mwingi wa kimwili - na muda mdogo wa kuketi - katika maisha yako ya kila siku. Kwa mfano, kazini, simama au uhamishe kwa dakika moja hadi tatu kila baada ya nusu saa; na unapotazama televisheni, simama au fanya mazoezi wakati wa matangazo ya biashara. Kazi ya Dr. Alter inasaidiwa na tuzo ya mtafiti wa kazi na Heart and Stroke Foundation, Ofisi ya Mkoa wa Ontario; na Mwenyekiti wa Utafiti katika Kuzuia Moyo na Rehabilitation ya Metabolic huko Toronto Rehab. Namba hii ya ukurasa: