A lot of factors go into a healthy lifestyle, such as lifting weights, eating the right foods, getting good sleep, and staying active. A recent study suggests, however, that one particular lifestyle factor may be the most important contributive element in creating long-term health.
Some Context
In the past several decades, certain everyday practices have compounded into a deleterious environment for robust health. Sedentary behaviors, like TV watching, computer use, video gaming, and riding in a car for extended periods of time can negatively impact mortality risk [1]. Moreover, research by Hamilton et al. suggests that excessive sitting is inextricably linked to a risk for obesity, metabolic syndrome, type 2 diabetes, and heart disease [2].
Now, to clarify the matter, the issue at hand is not, as some might suggest, the result of too little exercise; rather, according to Owen and associates, the source of this issue is too much inactivity [3]. This common misunderstanding has resulted in the emergence of, what some might call, "active couch potatoes." These active couch potatoes assume that they've magically escaped the negative effects of a sedentary lifestyle by getting in an hour or so of physical activity to make up for the eight or more hours of inactivity they've experienced throughout their day. If Owen's team is right, then these active couch potatoes are making a grave mistake.
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| Active Couch Potato in it's natural habitat. |
A primary problem that arises from too much sitting is, according to researchers from Indiana University, the pooling of blood in the legs, with the result being that "the ability of blood vessels to expand from increased blood flow can become impaired" [4]. In fact, it takes no more than one hour of inactivity to start seeing negative effects [5].
A Way Out
Recent research from the journal of Medicine & Science in Sports & Exercise suggests that, while prolonged sitting can negatively impact our health, breaking up our sedentary time with intermittent bouts of light activity can reverse the negative effects of excessive inactivity [6]. To be more specific, the researchers had participants engage in three 5 minute intervals of light activity during a three hour period. These intervals took place at 30 minutes, at 90 minutes, and at 150 minutes into the study. What did the researchers discover? This protocol seemed to allow the participants to counteract the negative effects of sitting for one hour.
A Walking Primer--The One Thing You Should Be Doing
According to the American Heart Association [7], regular walking can help to:
- Reduce the risk of coronary heart disease
- Improve blood pressure and blood sugar levels
- Improve blood lipid profile
- Maintain body weight and lower the risk of obesity
- Enhance mental well being
- Reduce the risk of osteoporosis
- Reduce the risk of breast and colon cancer
- Reduce the risk of non-insulin dependent (type 2) diabetes
While I certainly think it can be good to set aside a certain amount of time each day for the purpose of doing some light, formal activity, if we spend the rest of our time sitting at a desk, in front of a TV, or in our cars, then we've done far from enough to avoid the negative effects of a sedentary lifestyle.
Avoid, at all costs, becoming an active couch potato!
Rather, here's my challenge for you: for every hour you spend sitting during your day, I want you to get up and walk (or at least do something active) for five minutes; or, if your schedule doesn't permit getting up and moving around once an hour, just try to do something active as often as possible.
Now get up and move! It's the best thing you can do for your health.
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