Is sitting really the new smoking?
Many of us have heard the phrase: “sitting is the new smoking”. This might be concerning at first, particularly if you work at a job that requires you to sit for much of the day. While there is evidence suggesting that excessive sitting increases risk of certain chronic diseases such as type 2 diabetes and heart disease, most of these increases in risk are only by 10-20%. In comparison, studies show that smoking increases the risk of
premature death by ~180% and risk of lung cancer by 1000%.
When looking at occupations that require workers to predominantly stand vs sit, research shows that predominantly standing occupations have a 2-fold increase in the risk of heart disease compared with predominantly sitting occupations. Additionally, occupations that require predominantly standing are associated with greater risk of lower limb swelling and impaired blood flow.
Equating the dangers of sitting to those of smoking is both inaccurate and unnecessary, instilling unwarranted fear and downplaying the serious health risks tied to smoking. However, this isn’t to say to ignore the risks that come with excessive sitting. The key is to build in a variety of movement throughout the workday. Studies show that taking short but frequent movement breaks during sedentary work can improve health outcomes
such as fasting blood glucose, as well as musculoskeletal discomfort.
Research recommends that people working sedentary jobs such as computer work should stand and move for 2-3 minutes, every 20-30 minutes. While sitting is not inherently harmful, it is important to have a balance of both sitting and standing, by building in movement during the workday.
Suggestions for incorporating movement throughout the day:
1. Apps and reminders
a. Set a timer to stand up and move for 2-3 minutes, every 20-30 minutes
2. Desk Stretches and Exercises
a. Neck and Shoulder Rolls: Gently roll your shoulders and neck
b. Knee Extensions: While seated, straighten one leg at a time, hold for a few seconds, and then lower it
c. Seated Heel Raises: Lift your heels up while keeping your toes on the floor
d. Seated Marching: Lift your knees up one at a time as though you are marching in place
3. Use a Standing Desk or Adjustable Workstation
a. Alternate between sitting and standing throughout the day.
b. If possible, get a desk converter or standing desk to mix up your positions.
4. After-Work Exercise
a. Schedule regular workouts after work like walking, yoga, or resistance training.
Incorporating small changes like these can make a big difference in counteracting the effects of prolonged sitting and improving overall health.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6187798/
https://www.sciencedaily.com/releases/2018/11/181105105419.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5860480/
Yuka Abe
RESIDENT PHYSIOTHERAPIST
Yuka is a Resident Physiotherapist who is passionate about health and wellness. She completed her Master of Science in Physiotherapy at Queen’s University, and her Honours Bachelor of Science in Kinesiology at McMaster University.
Yuka’s interest in physiotherapy initially came about through her involvement in dance and athletics growing up. Experiencing the benefits of physiotherapy on a personal level led her to become interested in and eventually pursue a career in physiotherapy.
As a healthcare provider, Yuka takes a client-led approach in order to create a space where clients feel comfortable, safe, and in charge of their health. By working together with her clients, Yuka aims to create realistic and achievable treatment plans to ultimately reach client specific goals.
Yuka is currently accepting new clients on Wednesdays, Fridays and Saturdays. New and existing clients can book with Yuka here.