Sitting Too Much at Work Increases Risk of Death, Especially from Cardiovascular Disease

Introduction:
A recent study involving nearly half a million people suggests that prolonged sitting at work is associated with an increased risk of death, particularly from cardiovascular disease. The research, published in JAMA Network Open, reveals that individuals who engage in mostly sitting during their workday have a 16% higher risk of death and a 34% higher risk of death from cardiovascular disease compared to those who are more active during their work hours. However, the study also highlights that intermittent movement, even for as little as 15 minutes, can mitigate these risks, as can regular exercise.

Key Findings:

Increased Mortality Risk: Individuals categorized as “mostly sitting” during work hours showed a 16% higher risk of death.
Cardiovascular Disease Risk: The same group exhibited a 34% higher risk of death from cardiovascular disease.
Intermittent Sitting: Those engaging in intermittent sitting throughout the day did not demonstrate an increased risk of death.
Exercise Offset: Regular exercise, particularly 15-30 minutes of leisure time physical activity (LTPA) per day, was found to offset the health risks associated with prolonged sitting.
Personal Activity Intelligence (PAI): Individuals scoring greater than 100 per week using the PAI scale also mitigated risks linked to extended periods of sitting.

Implications and Recommendations:

Need for Movement: The study underscores the importance of reducing prolonged sitting in the workplace to mitigate the elevated risks of mortality and cardiovascular diseases.
Cultural and Occupational Changes: The authors recommend cultural and occupational changes to “denormalize” prolonged occupational sitting, similar to initiatives addressing smoking.
Active Breaks: Incorporate regular breaks, use alarms to prompt movement, and utilize set break periods for walks or light physical activity.
Opportunities for Activity: Find opportunities to be more active, such as using stairs, biking to work, or joining company-sponsored sports teams.
Educating Individuals: Encourage individuals to be more aware of their sitting habits, actively take breaks, and stand up and move around every 20-30 minutes.

Conclusion:
The study sheds light on the health risks associated with prolonged sitting at work and emphasizes the importance of incorporating movement into daily routines. Whether through active breaks, intermittent sitting, or regular exercise, individuals can take steps to mitigate the adverse effects of sedentary behavior and promote overall well-being. As workplaces and individuals become more conscious of the impact of prolonged sitting, implementing changes to reduce sedentary behavior emerges as a crucial aspect of maintaining good health.