Is Sitting Really The New Smoking?
Is It A Fear Mongering Tactic To Get People To Move More, Or Is There Some Truth To This Statement?
We’ve all heard the phrase "sitting is the new smoking," right? It's a bit over the top, but there's a kernel of truth in there. While it’s not as catastrophic as smoking, sitting for prolonged hours at a time can indeed harm your health. Luckily, recent research from Columbia University offers a simple solution: "exercise snacks."
What Are “Exercise Snacks”?
No, it’s not about munching on kale chips while you’re on the Peloton. "Exercise snacks" refer to short bursts of physical activity sprinkled throughout your day. Columbia University scientists found that walking for just five minutes every half hour can significantly lower your risk of heart disease and other chronic illnesses. Cool huh? Read on to find out more.
Why Should We Care About Sitting Less?
Our modern lifestyles often involve long hours of sitting—whether it's behind a desk, driving in traffic or binge-watching the latest series. This sedentary behavior is linked to higher risks of cardiovascular disease and early death. Yikes.
Despite knowing the benefits of regular movement breaks, it’s been unclear how often and how long these breaks should be. That’s where this study comes in.
Inside the Study: How It All Went Down
Researchers invited 11 adults, all over 45, to spend five separate days in a lab. Each day, participants sat for eight hours, only getting up for bathroom breaks or to perform specified exercise snacks. The study tested different walking intervals:
No walking (control)
1 minute every 30 minutes
5 minutes every 30 minutes
1 minute every 60 minutes
5 minutes every 60 minutes
Participants walked on a treadmill at a leisurely pace of 2.0 mph, which is about a 30-minute mile. The researchers measured blood sugar, blood pressure, fatigue, mood, and cognitive performance to gauge the impact.
Key Findings: Why These Walks Matter
Blood Sugar and Blood Pressure
The “5 minutes every 30 minutes” walk showed the most significant reduction in blood sugar levels. As for blood pressure, all walking breaks led to lower systolic measurements compared to sitting all day. The most substantial drop was seen in the "1 minute every 60 minutes" group, closely followed by the "5 minutes every 30 minutes" group.
Fatigue and Mood
Not surprisingly, all walking breaks (except the “1 minute every 60 minutes” one) reduced fatigue. The “5 minutes every 30 minutes” and “5 minutes every 60 minutes” groups felt the least tired.
What’s the Catch?
Before you go ahead and claim that walking will cure all modern day health problems and cash out on the newest and most expensive treadmill, here are a few caveats:
Small Sample Size: With only 11 participants, the study provides interesting insights but isn’t definitive. More research is needed to draw firm conclusions. Although I’m biased and will 100% say with conviction that my under-desk treadmill changed my life.
Extreme Control Group: Sitting for eight hours straight is pretty unusual, even for the most desk-bound workers. Most people get up occasionally, whether it’s for coffee, a chat, or just to stretch.
Practical Takeaways
Blood Pressure Benefits: The study’s findings suggest that short, frequent walks could be as effective as more prolonged aerobic exercise in lowering blood pressure.
Get Moving: Many people don’t realize just how sedentary they are. Tracking your activity with a fitness tracker or an app can raise awareness and encourage more movement.
Final Thoughts
So, is sitting really the new smoking? Not quite. But it’s clear that breaking up your sitting time with short walks can do wonders for your health. Remember, moving a little is better than not moving at all. So, next time you’re glued to your screen, take a five-minute stroll—you might just be doing your heart a big favor!
Resources
Duran AT, Friel CP, Serafini MA, Ensari I, Cheung YK, Diaz KM. Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Cross-Over Trial. Med Sci Sports Exerc. 2023 Jan 12.
Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020 Dec;54(24):1451–62.
