- With Mayo Clinic endocrinologist
James A. Levine, M.D., Ph.D.
Staying healthy (12)
- Will an air purifier eliminate cigarette smoke?
- Cellphones and cancer: What's the risk?
- Sitting risks: How harmful is too much sitting?
- see all in Staying healthy
Dental care (7)
- When to brush your teeth
- Dental floss vs. water pick: Which is better?
- Sensitive teeth: What treatments are available?
- see all in Dental care
Skin care (9)
- Hydrated skin: Does drinking water help?
- Foods for healthy skin: Top picks
- Shaving hair: Does shaved hair grow back thicker?
- see all in Skin care
Nail care (4)
- Split fingernails: Can they be prevented?
- Acrylic nails: Can they harm natural nails?
- Nail biting: Does it cause long-term damage?
- see all in Nail care
Eye care (2)
- Eye exam: Is a laser retina scan worthwhile?
- Choosing sunglasses: Is UV protection important?
Sleep (7)
- How many hours of sleep are enough?
- Sleep and weight gain: What's the connection?
- Melatonin side effects: What are the risks?
- see all in Sleep
Mental health (2)
- Stop multitasking and learn how to focus
- Passive-aggressive behavior: What are the red flags?
Healthy at work (4)
- Shift work: Improving daytime sleep
- Sitting risks: How harmful is too much sitting?
- Leg pain after prolonged standing or sitting: A concern?
- see all in Healthy at work
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Question
Sitting risks: How harmful is too much sitting?
What are the risks of sitting too much?
Answer
from James A. Levine, M.D., Ph.D.
Researchers have linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome — a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels.
Too much sitting also seems to increase the risk of death from cardiovascular disease and cancer.
One recent study compared adults who spent less than two hours a day in front of the TV or other screen-based entertainment with those who logged more than four hours a day of recreational screen time. Those with greater screen time had:
- A nearly 50 percent increased risk of death from any cause
- About a 125 percent increased risk of events associated with cardiovascular disease, such as chest pain (angina) or heart attack
The increased risk was separate from other traditional risk factors for cardiovascular disease, such as smoking or high blood pressure.
Sitting in front of the TV isn't the only concern. Any extended sitting — such as behind a desk at work or behind the wheel — can be harmful. What's more, spending a few hours a week at the gym or otherwise engaged in moderate or vigorous activity doesn't seem to significantly offset the risk.
Rather, the solution seems to be less sitting and more moving overall. You might start by simply standing rather than sitting whenever you have the chance.
For example:
- Stand while talking on the phone or eating lunch.
- If you work at a desk for long periods of time, try a standing desk — or improvise with a high table or counter.
Better yet, think about ways to walk while you work:
- Walk laps with your colleagues rather than gathering in a conference room for meetings.
- Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day.
The impact of movement — even leisurely movement — can be profound. For starters, you'll burn more calories. This might lead to weight loss and increased energy.
Even better, the muscle activity needed for standing and other movement seems to trigger important processes related to the breakdown of fats and sugars within the body. When you sit, these processes stall — and your health risks increase. When you're standing or actively moving, you kick the processes back into action.
Next questionThirdhand smoke: What are the dangers to nonsmokers?
- Stamatakis E, et al. Screen-based entertainment time, all-cause mortality, and cardiovascular events: Population-based study with ongoing mortality and hospital events follow-up. Journal of the American College of Cardiology. 2011;57:292.
- Dunstan DW, et al. Television viewing time and mortality: The Australian Diabetes, Obesity and Lifestyle Study (AusDiab). Circulation. 2010;121:384.
- Levine JA, et al. Move a Little, Lose a Lot. New York, N.Y.: Crown Publishing Group; 2009:26.
- Matthews CE, et al. Amount of time spent in sedentary behaviors and cause-specific mortality in US adults. The American Journal of Clinical Nutrition. 2012;95:437.
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