Sedentary behaviour accounts for on average five and a half hours per waking day in adults and is rising nationally. Hours spent sedentary increase by approximately half an hour every five years over the age of 65 (British Heart Foundation, 2015).
More than one burst of exercise per day (e.g. morning and afternoon) is more effective than a single long one.
Move every half hour to limit effects of sedentary lifestyle – The Guardian – 11-Sep-2017
Exercise is not enough to ward off the risks of sitting still for long periods of time, regular movement is needed, research shows.
Moving your body at least every half an hour could help to limit the harmful effects of desk jobs and other sedentary lifestyles.
The study found that both greater overall time spent inactive in a day, and longer periods of inactivity were linked to an increased risk of death.
Middle-aged workers ‘spend more time sitting than pensioners’ – BBC – 26-Jun-2017
45 to 54-year-old Scots spend on average 7.8 hours per weekday sitting down.
That compares to 7.4 hours of sedentary time for the over-75s.
Includes time sitting while working, eating, watching TV or using a computer.
More than seven hours a day of sedentary time increases the risk of cardiovascular disease, type 2 diabetes and some cancers.
Data from more than 14,000 people in the 2012-14 Scottish Health Survey.
What Sitting Down All Day Does To Your Body – Huffington Post – 2-Jun-2017
On average we spend almost nine hours a day sat down, but our bodies are designed to move.
Slouched posture creates wear and tear in your discs and joints and overworks your spinal ligaments.
Long periods sat down can lead to muscle atrophy in the leg and gluteal area.
Sitting down burns 21% fewer calories per minute than standing up.
Decline in insulin response within just one day of prolonged sitting.
Sedentary lifestyle in older women ‘ages body cells’ – BBC – 19-Jan-2017
Research on 1,500 women aged 64 to 95.
Those who spent many hours sitting and exercised for less than 40 minutes a day had cells that were biologically eight years older.
Telomere length is one indicator of biological age – shortened telomeres have been linked with an increased risk of cardiovascular disease, diabetes and major cancers.
Women wore an accelerometer for seven days to track their movements.
Weekend-only workouts ‘still give an important health boost’ – NHS – 10-Jan-16
Any activity reduces risk of death from any cause or cardiovascular disease.
Weekend only activity had no significant effect on reducing cancer risk – unlike “insufficiently active” group.
Study of 64,000 participants with an average age of 58.6 years.
COMMENT: reaffirms that regular movement, however small, is better than long periods of inactivity with a few big bursts.
Time Spent Sitting and Mortality Rates – Fight Aging! – 28-Mar-2016
Sitting responsible for 3.8% of deaths.
Periods of moderate or vigorous physical activity might not be enough to undo the detrimental effects of extended sitting.
Reduced mortality noticeable with just 30-minute reduction in sitting.
Meta-study of behavioral surveys from 54 countries.
Keep moving, live longer – Medical News Today – 26-Feb-2016
Doesn’t have to be exercise – even washing the dishes or sweeping the floor is better than sitting at a desk.
People with lowest level of activity 3x more likely to die those with average levels.
Activity over 7 days compared to deaths recorded over the next 8 years.
Using accelerometers overcomes problem of self reporting.
Study of 3,000 people aged 50-79.
COMMENT: I’m hoping VR will soon allow me to physically walk through the internet instead of being desk bound.