Standing Six Hours a Day Reduces
Risk of Obesity by One-Third
November 20, 2015
Story at-a-glance
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Chronic sitting actively promotes dozens of chronic
diseases, including obesity and type 2 diabetes,
even if youre very fit and exercise regularly
Sitting is an independent risk factor for an early
death, with a mortality rate similar to smoking
Standing for at least six hours a day may reduce
your risk of obesity by 32 to 35 percent depending
on your gender. Men can reduce their risk of obesity
by as much as 59 percent by standing 12 hours a day
By Dr. Mercola
The evidence is overwhelming and crystal clear: avoiding
sitting is a key component of a health-promoting lifestyle.
According to Dr. James Levine, co-director of the Mayo Clinic
and the Arizona State University Obesity Initiative, some 10,000
publications have shown that sitting is harmful to your health.
Prolonged sitting actively promotes dozens of chronic
diseases, including obesity and type 2 diabetes. Even more
remarkable, this holds true even if you're very fit and exercise
regularly.
It's also an independent risk factor for an early death even
if you lead an otherwise healthy lifestyle.
In fact, chronic sitting has a mortality rate similar to
smoking.1
And, the less you exercise, the more pronounced the detrimental
effects of sitting become. Research also shows that your risk
for
anxiety and depression rises right along with hours spent in
your chair.
Sitting Less Is Key Component of Healthy Living
Most of us have become so accustomed to sitting in chairs
that we've failed to realize that doing so might actually be
biologically and physiologically problematic.
However, if you give it some thought the correlation may
become more intuitively clear.
While early man may have sat down on a rock now and then,
they certainly did not spend the majority of their days sitting.
They had to hunt and gather food on a daily basis, and secure
shelter time consuming tasks that any modern survivalist can
attest to.
Even in today's day and age, studies show that people in
agrarian villages sit for only three hours a day. This is a far
cry from most office workers, many of whom sit for 13 to 15
hours a day, and probably more in line with our genetic
heritage.
Standing for One-Fourth of Your Day Significantly Reduces Your
Risk of Obesity
We can now add yet another paper to the growing list of
studies demonstrating the health effects of sitting versus
standing. Published in the Mayo Clinic Proceedings,
this study2,3
examined the relationships between standing time, obesity, and
metabolic syndrome, alongside and independent of exercise.
A total of 7,075 healthy adults of both sexes between the
ages of 20 and 79 were included, and the results revealed that:
Men who stood up for a quarter of the time (about six
hours) each day or more had a 32 percent lower risk of
obesity
Men who stood up for about half the day had a 59 percent
reduced likelihood of obesity
In women, standing a quarter, half, and three-quarters
of the time each day was associated with a 35 percent, 47
percent, and 57 percent lower risk of obesity respectively
Exercise PLUS Standing Decreases Your Risk of Metabolic Syndrome
Moreover, those who regularly stood up and met
weekly exercise guidelines also had a lower risk of metabolic
syndrome, compared to those who either did not meet exercise
guidelines and/or sat down most of each day.
Among regular exercisers there was a clear dose-response
relationship between the amount of time they stood up and their
risk of obesity and metabolic syndrome, which led the authors to
conclude that:
"Standing a quarter of the time per day or more is
associated with reduced odds of obesity. The inverse
relationship of standing to obesity and metabolic syndrome
is more robust when combined with health-promoting
leisure-time physical activity...
Clinicians and public health practitioners should
consider encouraging patients to achieve the physical
activity guidelines and increase standing time for chronic
disease prevention."
Sitting Kills, Even If You Get Regular Exercise
It's really important to realize that even an hour of daily
exercise cannot undo the harm done by sitting for 10 to 15 hours
per day. The key really is to stand up and keep your body in
mild motion as much as possible throughout each day. THEN,
regular exercise will work synergistically to improve your
health, as noted in the featured study where only those who met
exercise guidelines and stood up for periods of time
during the day were able to reduce their risk of metabolic
syndrome.
Another study4
published earlier this year found that, compared to those who
exercise often and are hardly sedentary, those who
rarely exercise and spend many hours being sedentary have an
almost eight-fold increased risk of dying prematurely. So it
would seem that it's the combination of more vigorous
bouts of exercise and chronic bodily motion (such as
shifting posture while standing) that brings about the greatest
health benefits.
A systematic review5,6
that looked at 47 studies of sedentary behavior confirmed that
the time a person spends sitting each day indeed produces
detrimental effects that outweigh the benefits reaped
from exercise.
Sitting was found to increase your risk of death from
virtually all health problems, from type 2 diabetes and
cardiovascular disease to cancer and all-cause mortality. For
example, sitting for more than eight hours a day was associated
with a 90 percent increased risk of type 2 diabetes.
Other research7
has found that those who sit the most have a 112 percent
increased relative risk of
diabetes, and a 147 percent increased relative risk of
cardiovascular events compared to those who sit the least.
All-cause mortality is also increased by 50 percent.
To counteract the ill effects of prolonged sitting,
researchers suggest you:8
Keep track of how much you're sitting each day, and make
an effort to reduce it, little by little, each week
Use a standing desk at work
When
watching TV, stand up and/or walk around during
commercial breaks
Why Standing Promotes Physical Health
Researchers have, to a great extent, been able to determine
why sitting is so detrimental, and how standing promotes health.
When you've been sitting for a period of time and then stand up,
a number of beneficial molecular cascades take place inside your
body. For example, within 90 seconds of standing up, the
muscular and cellular systems that process blood sugar,
triglycerides, and cholesterol which are mediated by insulin
are activated.
Surprising as it may sound, all of these molecular effects
are activated simply by carrying your own body weight. These
cellular mechanisms are also responsible for pushing fuels into
your cells and, if done regularly, will radically decrease your
risk of diabetes and obesity. What this tells us is that, at the
molecular level, the human body was designed to be active and on
the move all day long. When you stop moving for extended periods
of time, your body begins to shut down, as if preparing for
death.
In short, while we clearly need to rest from time to time,
rest is supposed to break up activity; not the other way around.
When you make inactivity a way of life, the fundamental fueling
systems in your body are switched off, and your blood sugar
levels, blood pressure, cholesterol, and toxic buildup all rise.
Chronic sitting can also be a significant factor in back,
neck, and
sciatic pain. I too suffered from
back pain for many years, and none of the treatments I tried
made any significant difference until I began to restrict my
sitting to less than an hour per day. Then the pain suddenly
disappeared!
Stand-Up Desks Are a Great Solution for Office Workers
Since most of us live lives that revolve around an office
chair, a car/bus/train seat, and the couch, most will need to
figure out how to eliminate a large number of hours of sitting
every day. One solution is to use a standing desk at work. I'm
so convinced of the health benefits of standing I've equipped
all members of my office staff with a standing desk option.
There are a number of different styles available. On some, you
can elevate and lower the entire desk surface. There are also
smaller units that fit on top of your existing desk.
I use to suffer from chronic low back pain until I realized
it was my 12 or more hours a day of sitting that was causing it.
Since I minimized sitting, I have not had any back pain for over
a year now. I typically sit less than 30 minutes a day unless I
am travelling. I also seek to move away from my desk at least
once an hour.
This much standing can be a problem for some people but if
they walk for one to two hours a day, that could radically
improve tolerance to this much standing as the lymphatic pump
stimulated by that much walking will keep the leg muscles and
blood vessels healthy.
I also stand barefoot on a Ύ-inch foam grounding mat while I
work. In addition to the cushioning it provides, a grounding mat
helps you stay
grounded to the earth even though you're indoors, and this
too can help relieve chronic pain, reduce inflammation, thin
your blood, and enhance your general sense of well-being.
Many people feel better nearly immediately when they swap
sitting for standing and regular movement. As one worker who
uses an adjustable-height work desk told Time magazine:9
"I definitely feel healthier standing while working
as it causes me to be more focused on my posture and 'hold'
myself better in terms of my stomach and shoulders
especially."
Mind Your Posture When Standing
When you stand, it is indeed important to consider your
posture. In the video above, I demonstrate the standing posture
taught by Kathleen Porter, author of "Natural
Posture for Pain-Free Living".
The terms "happy dog" and "sad dog" posture, which I mention in
the video, came about from Kathleen's work with children who are
easily embarrassed or amused by words like "pelvis" or "pubic
bone." In human terms, when you "tuck your tail," i.e. tuck your
pelvis forward, your spine collapses down into your pelvis.
This stance also tends to trigger the reaction to pull your
chest up and your shoulders back, which closes, narrows, and
shortens your back. This unnatural posture can lead to pain in a
number of different areas and should be avoided. Instead, what
you're aiming for is to have your front and back equally wide
and equally extended, and it all begins with the position of
your pelvis. If you rotate your pelvis toward the back, so your
pubic bone is down and your sit bones are wide and behind you,
it's sort of like you're wagging your tail. This is the "happy
dog" posture a healthy natural posture where your bones are in
proper alignment.
For a Healthier Life, Sit Less
The evidence is overwhelming at this point 10,000 studies
and growing that prolonged sitting will reduce your lifespan
by promoting dozens of chronic diseases. As a general rule, if
you've been sitting for an hour, you've sat too long. At bare
minimum, avoid sitting for more than 50 minutes out of every
hour. Ideally though, I recommend standing up as much as
possible.
When I first learned about this, I rapidly cut my sitting
down to an hour a day, and now I'm down to about half an hour a
day. Using a standing desk is part of the solution, but there
are countless ways of getting more standing and walking into
your life. You can hold walking meetings for example. Stand or
walk whenever you're on the phone, and forgo sitting if you
commute to work by bus or train. As mentioned earlier, people
living in agrarian communities sit an average of just three
hours a day, which would be an admirable goal.
I also recommend challenging yourself to walk 7,000 to 10,000
steps per day, over and above your regular fitness program.
Consider getting a fitness tracker that can monitor both the
number of steps you take and the number of hours you sleep, as
optimizing these factors can have a profoundly beneficial impact
on your life, and it's difficult to modify your behavior if
you're not monitoring it.
I believe this combination of exercise, non-exercise
activities like walking 10,000 steps a day, along with avoiding
sitting whenever possible is the key to being really fit, and
enjoying a long and pain-free life. It's quite clear that most
of us are too sedentary on an hour-by-hour basis. The answer is
simple, but it does require a change in how we live.
The good news is that the required changes are within your own
control.
So I strongly encourage you to start thinking about how you
can get more physical movement into your life, every waking hour
of every day. Your body will love you for the investment and
reward you with many years of pain-free movement in your later
years.