A new study published in the Journal of the American Medical Association reveals that people who work in offices, frequently lounge in front of the TV, or drive may increase their risk of memory loss.
Negative Effects of Sitting for More Than 10 Hours a Day
Researchers from the University of Southern California and the University of Arizona found that individuals who sit for 10 hours or more each day may have a higher risk of developing memory loss. Additionally, a sedentary lifestyle can contribute to heart disease, diabetes, cancer, and increased mortality, regardless of regular physical activity.
In 2019, a national survey reported that Americans spend nearly one-third of their lives sitting. During the pandemic, as people worked from home, instances of neck and back pain due to prolonged sitting increased significantly.
“Many of us are accustomed to the common advice to stop sitting for long periods by getting up or walking around every 30 minutes or so,” said study author David Raichlen, a professor of biological sciences and anthropology at USC, in a statement.
Office workers often sit for many hours each day.
The study analyzed data from a UK Biobank substudy that tracked 49,841 adults in England, Scotland, and Wales who were over 60 years old and had not been diagnosed with dementia.
Participants were asked to wear an activity tracker, known as an accelerometer, around their ankles to monitor their movements.
Data from the accelerometer and advanced calculation methods were used to determine the type of sedentary behavior in which the volunteers engaged.
After six years of follow-up, researchers examined the health records of participants to determine whether they had developed memory loss, discovering 414 cases of dementia.
Gene Alexander, a professor of psychology and psychiatry at the University of Arizona, stated: “We were surprised to find that the risk of developing memory loss begins to rise sharply after 10 hours of sedentary behavior each day, regardless of how that sedentary time is accumulated.“
Increased memory loss in those who sit more than 10 hours and are sedentary.
However, sedentary behaviors lasting around 10 hours or less do not show a significantly higher risk.
This finding provides reassurance, especially for office workers who are required to sit for long periods. It suggests that individuals can minimize their risk by limiting daily sedentary time to as low as possible.
Minutes of Exercise to Counteract the Effects of All-Day Sitting
While your office job may seem like a death sentence, scientists have found ways to counteract the negative consequences of sitting all day.
Edvard Sagelv, a researcher at the Arctic University of Norway, noted that even a little effort can go a long way. Just 22 minutes of moderate to vigorous physical activity each day can help reduce the adverse health effects of being sedentary.
“We’re talking about activities that make you breathe a little harder, such as brisk walking, gardening, or hiking,” Sagelv explained.
Sedentary activities include office work, lounging in front of the TV, driving…
“Consider this, just 20 minutes of such activity each day is sufficient, meaning taking a 10-minute walk twice a day—like getting off the bus one stop earlier on your way to work and then doing the same on your way home,” Edvard Sagelv suggested.
The research team analyzed data collected from 2003 to 2019 from 11,989 patients wearing activity trackers to determine whether moderate to vigorous physical activity could offset the mortality risk associated with long periods of sitting, “such as in an office.” or watching TV for extended periods.
Participants were from Sweden, Norway, and the United States, at least 50 years old—having a minimum activity time of 4 days/week, 10 hours per day, for at least two years.
In total, 5,943 individuals sat for less than 10.5 hours, while 6,042 sat for 10.5 hours or more.
When cross-referencing with the death registry over a five-year period, 805 individuals died, more than half of whom had sat for 10.5 hours or more each day.
Sitting for 12 hours or more each day was associated with a 38% increased risk of death among individuals who did not exercise for more than 22 minutes each day, compared to those who only exercised for 8 hours.
“This means that if you exercise for 22 minutes or more each day, there is no excessive risk due to sedentary time. And if you exercise for more than 22 minutes each day, the overall mortality risk will be lower. Essentially, the more, the better”, Sagelv told The Guardian.
22 minutes is the time needed for daily activity to help reduce the risk of dementia or even death.
These findings reflect guidelines set by the Centers for Disease Control and Prevention, encouraging Americans to engage in 150 minutes of moderate exercise each week or approximately 22 minutes each day, along with two days of strength training.
For optimal results during quick workouts, personal trainer Ali Malik, founder of Fit Labs Kensington based in the UK, recommends compound exercises such as push-ups, planks, squats, and deadlifts.
Malik suggests starting with three minutes of warm-up before performing 10 repetitions of each exercise, followed by a 30-second rest, and then repeating, finishing with three minutes of cool down.
He stated: “It will raise your heart rate, make your muscles tense to maintain and promote strength, and also support your cardiovascular system.”
