The risks of a sedentary lifestyle and how to combat them according to science – La Gazzetta dello Sport

Scientist Dorothy Sears, professor at the University of Arizona, explains why sitting too long is bad for you and suggests an easy solution

Eugenio Spagnuolo

October 20 – 5.09pm – MILAN

Let’s face it, we spend more and more time sitting: at the desk, in the car, in front of the TV. But how much harm does this seemingly harmless habit do us? And what can we do to counteract its negative effects? Dorothy Sears, a professor at the University of Arizona, conducted a massive study on the subject. “The main risks of sitting for too long are all cardiometabolic problems: cancer, cardiovascular diseases, type 2 diabetes, obesity,” explains a Active Journal.

turbulence

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But why can such a comfortable position cause harm? The reason is easy to say: it’s unnatural. “When we are sitting, we form 2 90 degree angles: one on the pelvis and one on the knees – explains Sears -. Think of a river with flowing water. When it encounters a 90 degree angle, a turbulent flow. The same happens at blood flow in the veins and arteries.” This irregular flow can lead to the formation of plaques in the blood vessels of the legs, a serious problem for cardiovascular health.

mitochondrial dysfunction

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The second mechanism concerns metabolism. The expert explains: “When we sit, the tissues do not receive enough nutrients and oxygen. This leads to a mitochondrial dysfunction, we do not metabolize glucose well in the tissueswe don’t use insulin well.” The result? High glucose levels and insulin in the blood, which can contribute to the development of diabetes and other metabolic diseases.

solution

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But all is not lost. Professor Sears’ research offers a surprisingly simple solution: “We have shown that stand up for just 8 minutes every hourfor a period of 5 hours in one day, could improve the vascular function by 25%”. A significant improvement that can be achieved with minimal interruptions to the work routine. “These are practical things – adds Sears – that we can do at the desk. It is not necessary to leave the workstation. We can also do it during a meeting, perhaps standing sideways. There is no need to walk”.

2 minutes are 15

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More good news: Shorter but more frequent breaks can also be effective. “We tried with shorter but more frequent periods: getting up for two minutes every 15 minutes. It’s like when you watch TV and get up during commercials. The result is the same”, reveals the scientist. Although the study was conducted on obese women in post-menopauseSears points out that “other researchers have done similar studies on men, young people, thin people and those who exercise and have found that these simple standing breaks can be beneficial for them too”.

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stand

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In conclusion, although our days tend to be increasingly sedentary, small changes in our daily routine can have a significant impact on our health. Getting up regularly, even for just a few minutes every hour, helps counteract the negative effects of prolonged sedentary lifestyle. An overall easy habit to maintain, which can significantly contribute to improving cardiovascular and metabolic health.

A Cheeky Look at Sitting and Health with Professor Dorothy Sears

Why Sitting Too Long is the New Smoking

Ah yes, the modern-day throne: our office chairs, couches, and car seats. Professor Dorothy Sears from the University of Arizona has been digging into this issue, and spoiler alert: it’s not pretty. Sitting, which seems as harmless as a cup of chamomile tea, is basically a silent health killer, much like that questionable sandwich you had from the gas station.

The Hidden Dangers of Sitting

Eugenio Spagnuolo reported health risks that scream for attention. Long periods of sitting can lead to a host of issues including cardiometabolic problems, which sounds like a fancy term for “your body isn’t having a good time.” We’re talking about the big bads: cancer, cardiovascular diseases, type 2 diabetes, and, of course, the dreaded obesity. Just think, your cozy little couch could be plotting your demise!

What’s the Science, Doc?

So, what’s the deal? Why are two 90-degree angles—one at the pelvis and one at the knees—so harmful? According to Prof. Sears, when blood flow hits these angles, it creates a turbulent flow, much like water sloshing around in a rusty pipe. This can lead to plaque forming in our blood vessels. It’s like inviting the wrong crowd to a party; you just end up with unwanted guests clogging up your arteries!

Mitochondrial Madness

But wait, there’s more! Your metabolism is also in a bit of a pickle. When you’re parked on your posterior, your tissues are starved for nutrients and oxygen—so basically, they’re sending out an S.O.S. This dwindling supply leads to mitochondrial dysfunction. It’s like your cellular energy factory is taking an extended coffee break while you’re trying to cut back on carbs! As a result, you’ve got high glucose levels, which could throw you into the diabetes pool without a life vest.

The Simple Solution: Stand Up!

Now, before you toss your chair out the window in a fit of rebellion, let Professor Sears provide a glimmer of hope: you only need to stand up for 8 minutes every hour to improve your vascular function by a whopping 25%! Yes, that’s right—standing can be revolutionary. It’s like discovering that your mundane desk could actually be a throne of health!

Quick Breaks: 2 Minutes for 15

And just when you thought it couldn’t get any easier, Professor Sears suggests that shorter yet frequent breaks can also keep you from turning into a slab of uselessness. Get up for two minutes every 15 minutes! Kind of like those annoying commercial breaks—except, unlike television, you actually get something beneficial out of it!

Final Thoughts: Stand to Live!

In conclusion, just because we’re living in a sitting-obsessed world doesn’t mean we have to let it win. Small changes, like standing up regularly, can notably improve our health. Remember, it’s a simple habit to maintain and could mean the difference between inviting a heart attack to your party or dancing into old age!

So, whether you’re in a meeting or just watching cat videos online, don’t forget to wiggle it a little and keep standing. Your heart will thank you!

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