Get Up!
by Mind Over Matter V 13:
Is Sitting the New Smoking?
Sitting for long periods of time can make us feel uncomfortable and can be taxing on our bodies – leading to aching backs, sore shoulders, swollen feet, cramped legs, and poor blood circulation. Studies have shown that too much sitting, like smoking, increases the risk of heart disease, diabetes, and premature death. Perhaps more surprisingly, though, recent research suggests that sedentary behaviour may pose a neurological risk as well.
One of the most significant implications of sitting for too long is that it slows the flow of blood to our brain. This can have a long-term impact because this natural flow of blood is critical to oxygenate and provide nutrients to your brain cells so that they remain healthy. Because this flow is so necessary, the brain tightly regulates it, tracking a variety of physiological signals, including the levels of carbon dioxide in our blood, to keep the flow rate within a very narrow range.
Small fluctuations, however, do occur (both sudden and lingering), and may have repercussions. Previous research indicates that slight, short-term drops in brain blood flow can temporarily cloud thinking and memory, while longer-term declines are linked to higher risks for some neurodegenerative diseases, including dementia.
WHEN SITTING FOR LONG PERIODS OF TIME, YOUR LARGE MUSCLES ALSO RELAX AND WHEN THEY ARE IN THAT STATE FOR AN EXTENDED LENGTH OF TIME, THEY ABSORB VERY LITTLE GLUCOSE FROM THE BLOOD.
This, in turn, can lead to an increased risk of type 2 diabetes. Even if you are reasonably active, sitting for hours tightens the hip flexor and hamstring muscles, as well as stiffens the joints themselves. Overly tight hip flexors and hamstrings affect gait and balance, which make activities like walking more difficult, and may contribute to lower back pain and knee stiffness.
Researchers at the University of California, Los Angeles set out to examine the ways in which sedentary behaviour influences brain health, especially regions of the brain that are critical to memory formation. They recruited 35 individuals between the ages of 45 and 75 and asked about their physical activity levels, as well as the number of hours they spent sitting each day over the previous week. Each of the participants also underwent a high-resolution magnetic resonance imaging (MRI) scan.
THE RESEARCHERS FOUND A LINK BETWEEN SEDENTARY BEHAVIOUR AND THE THINNING OF THE MEDIAL TEMPORAL LOBE (MTL) – A REGION OF THE BRAIN INVOLVED IN THE FORMATION OF NEW MEMORIES.
The researchers noted that the thinning of the MTL can be a precursor to cognitive decline and dementia in middle-aged and older adults. Accordingly, reducing sedentary behaviour may be a possible target for interventions designed to improve brain health in people at risk for Alzheimer's disease.
Unfortunately, the researchers indicated that physical activity, even at higher levels, is insufficient to offset the harmful effects of sitting for extended periods.
In other words, you cannot subsequently “make up” for a long period of sitting with activity; rather, it must be integrated into the actual sitting time itself. These findings were published in the April 2018 issue of PLOS ONE.
Another group of researchers found that approximately 13% of Alzheimer’s cases may be due to inactivity, and that even a 25% reduction in sedentary behaviour could potentially reduce Alzheimer’s prevalence by approximately one million cases worldwide. Earlier studies have also hinted that more time spent sitting may be linked to worse cognitive performance, which may be a symptom of existing changes to the brain itself.
A systematic review and meta-analysis published in the July 2020 issue of Translational Psychiatry sought to evaluate the association between sedentary behaviour and the risk of dementia.
THE RESEARCHERS FOUND THAT COMPARED WITH INDIVIDUALS WHO HAD NOT BEEN EXPOSED TO SEDENTARY BEHAVIOUR, THOSE WHO WERE EXPOSED TO SEDENTARY BEHAVIOUR HAD A 30% HIGHER RISK OF EXPERIENCING DEMENTIA.
Moreover, sedentary behaviour was associated with several chronic diseases that were also linked with cognitive impairment and risk of dementia. The researchers noted that considering the significant health and economic burden of dementia, the results of their study may provide additional practical and valuable treatments for dementia prevention.
THE COVID-19 PANDEMIC HAS IMPACTED THE MENTAL HEALTH, PHYSICAL ACTIVITY, AND SEDENTARY BEHAVIOUR OF PEOPLE WORLDWIDE.
In one study published in the November 2020 issue of Annals of Internal Medicine, the researchers collected the daily step count data from a sample of global users from 187 countries using a smartphone app. While there were differences between countries influenced by government restrictions and enforcement, along with behaviour changes, the overall results indicated a decline in activity.
More recently, Dr. Jennifer Heisz, an Associate Professor in the Department of Kinesiology at McMaster University and a Canada Research Chair in Brain Health and Aging, co-authored a study of Canadians throughout the pandemic that found that most people were approximately 30 minutes more sedentary each day than they were prior to the pandemic. The researchers also noted that 40.5% of inactive Canadians became less active, while 22.4% of active individuals became less active during the pandemic.
Interestingly, the participants who were able to maintain their activity levels noticed a shift in what motivated them: they were less motivated by physical health and appearance, and more motivated by mental health and well-being. Stress relief, anxiety reduction, and sleep improvements were among the top motivators that increased during the pandemic, and indeed, research supports the use of physical activity for brain health, stress management, and sleep quality.
The researchers noted, however, that their findings highlighted a paradox in which mental health was both a motivator and barrier to physical activity. People wanted to be active to improve their mental health but found it difficult to be active due to their poor mental health. The results of this study – which were published in the April 2021 issue of PLOS ONE – highlight the need for additional psychological supports to help people maintain their physical activity levels during stressful times.
The progress of sedentary research and the impact it has on our lifestyle choices (and the broader medical and health education community) is both significant and timely. It is becoming increasingly evident that less sitting (and more moving) contributes to our overall physical, mental, and brain health.
The following are some tips to help avoid sitting for prolonged periods of time:
TAKE A WALK
· Walking at least every 30 minutes can help restore blood flow
· Even as little as two minutes can make a difference
EXERCISE WHILE WORKING
· Consider using a treadmill while reading/working
· Walk with colleagues for meetings if possible or host a conference call while walking instead of sitting on a virtual call if possible
· Stand while talking on the phone or watching television
ELIMINATE BARRIERS
· Ensure that when you set up your exercise equipment, you do so in a way that facilitates easy access
· Consider an adjustable standing desk to switch up your work position every so often
SCHEDULE BREAKS
· Schedule time for yourself to take breaks so that it becomes a priority and is integrated as part of the time management of your work/tasks
· Scheduling will make your efforts consistent and naturally become part of your routine
· Set a timer so that you force yourself to get up and move. There are even apps for your smart phone to encourage and track this activity
TEST YOURSELF
· Try using the “Sitting Time Calculator” to reveal the extent of your sedentary behaviour and work on a solution to improve your brain health and overall well-being (for more information, visit http://sittingtime.juststand.org)
DID YOU KNOW?
By standing for three additional hours each day over the course of a year, you can burn up to 30,000 extra calories and eight pounds of fat. That is the equivalent of running approximately ten marathons!
GLOBAL FACTS
· 12 hours is the amount of time the average person is sitting (i.e., sedentary) a day
· 4th leading risk factor for global mortality is physical inactivity
· 3.2 million deaths a year are related to physical inactivity
THE HEALTH RISK NUMBERS
People who sit the most, compared to those who sit the least, have a greater risk of disease and death:
· 112% increased risk of diabetes
· 147% increased risk of cardiovascular events like heart attack and stroke
· 90% increased risk of death from cardiovascular events
· 49% increased risk of death from any cause