Doctors suggest various measures to avoid living a sedentary lifestyle and sitting for hours at a time, even for those with desk jobs.
Published Oct 03, 2023 | 9:00 AM ⚊ Updated Oct 03, 2023 | 9:00 AM
The study found that individuals seated for over 10 hours daily face an elevated risk of dementia within the subsequent seven years. (Commons)
Does your lifestyle involve continuous sitting for over 10 hours? You might want to rethink that lifestyle choice.
A study, recently published in JAMA, has unveiled startling findings concerning the health risks associated with desk jobs and extended sitting. It’s no wonder they say that “sitting is the new smoking”.
The study, which investigated the lifestyle habits of nearly 50,000 individuals, found that individuals seated for over 10 hours daily face an elevated risk of dementia within the subsequent seven years.
The risk jumps by 8 percent for extended sitters and reaches an alarming 63 percent for those seated for 12 hours daily.
A surprising revelation from the study is that these heightened risks remain consistent, even for individuals who maintain a regular exercise routine outside of their work hours.
David Raichlen, who led the study at the University of Southern California, says, “Modern life has normalised long hours seated — be it at work, watching TV, or during commutes. But this study highlights the severe cognitive repercussions of such a lifestyle.”
While there is enough growing evidence that sedentary behaviour is linked to several metabolic disorders, like diabetes, stroke, cardiovascular disease, and even mortality, Dr Aditya N, Clinical Psychologist from Bengaluru, tells South First, “It is seen in our clinical practice as well that patients with sedentary behaviour, which can even include being cognitively sedentary, exhibit higher risks of developing dementia.”
He says that while no exact association has been made between physical activity and dementia, exercise is definitely associated with changes in brain areas like the hippocampus that is important for memory formation.
Beyond dementia, the consequences of prolonged sitting have been linked to heart disease, obesity, diabetes, and untimely death.
Speaking to South First, Dr Sudhir Kumar, renowned neurologist from Apollo Hospitals in Hyderabad, says, “The study is definitely interesting. However, it’s crucial to understand that while a sedentary lifestyle involves extended sitting, those seated can still partake in mentally-stimulating activities, such as solving crosswords, sudoku, or engage in other cognitively-stimulating activities.”
He stresses that the increased risk isn’t solely about the length of time spent sitting, but the sedentary nature itself.
“There is enough evidence that being sedentary is a risk factor for various cardio-metabolic diseases and these diseases are all known causes of dementia, so that could be the mechanism that has worked in the study,” adds Dr Kumar.
Also, the researchers of this particular study have looked at only association, and “association does not mean causation. So we cannot just conclude from the study that sitting for 10 hours or more will lead to dementia. There are further studies required in this regard. However, we can recommend the reduction of the number of sitting hours”, he says.
Dr Sudhir Kumar recommends reducing the number of sitting hours to six to seven hours, if possible, and also try to avoid sitting at a stretch for more than 30 minutes. He says that at the end of 30 minutes, one should break the pattern by just standing for a few seconds or taking a two-minute walk.
He suggests standing while taking tea/coffee breaks. “Standing and working can be a possibility in an office, even if that means office spaces have to make adjustments. While in meetings, it is usually only the speaker who stands, the rest sit throughout. Arrangements can be made to create standing desk spaces,” he suggests.
“The culture of people sitting in auditoriums for long hours, where only the speaker is standing, needs to change,” stresses Dr Kumar.
He says that wherever standing is an option, we must avoid sitting. “We have to reduce the total sitting time, which will, in turn, reduce the risk of stroke, hypertension, obesity, diabetes, etc. Now, the study has shown risks of dementia even due to extended sitting hours. Being active is the key,” he adds.
Doctors South First spoke to suggested these tips to keep oneself active while working at a desk job:
20-8-2 rule: Every 20 minutes, look 20 feet away for 20 seconds to reduce eye strain. Every 30 minutes, stand for 8 minutes and move for 2 minutes.
Ergonomic set-up: Use standing desks to alternate between sitting and standing. Ensure chairs, monitors, and tools are positioned ergonomically.
Move regularly: Opt for brief walks instead of emails and take stretching breaks, targetting the neck, back, and limbs.
Desk exercises: Incorporate exercises suitable for limited spaces, such as seated leg lifts and desk push-ups.
Stay active: Post-work exercise will not fully counteract dementia risks, engaging in activities like dancing, jogging, or swimming boosts overall health.
