Moving Every 30 Minutes Could Offset Harms of Prolonged Sitting

6/13/2023

BULLHEAD CITY – On average, adults in the United States sit for over 12 hours a day. This sedentary lifestyle is becoming increasingly more common largely due to jobs that require sitting for prolonged periods, long commutes, TV binge watching and increased cell phone usage. But, this lifestyle can cause real harm to overall health. Sitting down for extended stretches increases the risk of developing chronic conditions like diabetes, heart disease, cancer and obesity, even in those who exercise regularly.

Often, prolonged sitting can cause blood and fluids to pool in the legs and feet. This increases the risk of developing deep vein-thrombosis (DVT) which is a blood clot that forms in a deep leg vein and can travel to the lungs. Additionally, sitting down puts excess strain on the spine and joints such as shoulders and hips. This strain can increase pain in the lower back, tightness in the hip flexors and lead to muscular atrophy and premature degeneration.

A new study published in the journal of the American College of Sports Medicine found that moving for five minutes every half hour can help counteract the harmful effects of continuous sitting. These small activity breaks helped lower the blood pressure and blood sugar of the study participants.

“Adding more movement into your life doesn't have to be overly strenuous or negatively impact your work,” says Dr. Aditya Goud, an interventional cardiologist at Western Arizona Regional Medical Center. “To break up those long periods of sitting, try stretching at your desk, walking around during a phone conversation, visiting a coworker at their desk or taking the stairs rather than an elevator.”

In addition to added daily movement, regular exercise further reduces the risk of chronic conditions while improving mood and bone health. According to the Centers for Disease Control and Prevention, 25% of American adults are physically inactive which contributes to one in 10 premature deaths.

“For added health benefits, incorporate 20 to 30 minutes of moderate aerobic exercise into your daily routine,” says Dr. Goud. "Brisk walking, dancing, biking, even gardening or housework can qualify. The goal is to raise your heart rate, which helps oxygen and blood circulate better, and can also help you burn more calories and lower cholesterol.

“I’ve been asked what ‘moderate exercise’ is. If you are walking with a friend, and you can have an easy conversation, that is not moderate; but if you find it difficult to keep up your pace and talk at the same time, then your heart and body are benefitting,” Goud said.

Before starting a new exercise program, speak with a physician. To schedule an appointment, visit WARMCdocs.com. To make an appointment with Dr. Goud, please call (928) 704-7166 or request an appointment at https://www.warmcdocs.com/doctors-providers/goud-aditya-md-9253.

For more health and wellness information, sign up for WARMC’s email newsletter at https://www.warmc.com/enewsletter-sign-up.

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