Why Should We Sit Less

     Why We Should"nt Sit Less

There’s growing evidence that too much sitting can harm our health, especially for those who are not wheelchair users. To stay healthy, we need to exercise regularly—about 150 minutes a week—and limit our sitting time.

Being inactive has been linked to issues like being overweight, type 2 diabetes, certain cancers, and even early death. Long periods of sitting can slow down our metabolism, making it harder for our bodies to control blood sugar and fat.

In the UK, many adults sit for about 9 hours each day. This includes activities like watching TV, using computers, reading, and traveling.

Move More, Sit Less

The UK Chief Medical Officers recommend breaking up long sitting times with light activities. While there isn’t enough research to suggest a specific daily sitting limit, some countries, like Australia, advise children to limit screen time to 1 to 2 hours a day to help reduce sitting.

Research Findings

In the 1950s, researchers noticed that bus drivers who sat all day were twice as likely to have heart attacks compared to conductors who climbed stairs throughout their shifts. Studies also show that sitting too much can weaken muscles and bones. Research on astronauts found that living in zero gravity caused rapid loss of bone and muscle.

Current Research Limitations

Most studies showing the link between sitting and health issues are observational, meaning they show a connection but not a direct cause.

Advice for Young Children

For kids under 5, it’s important to limit time spent in strollers, car seats, or in front of screens. This can be challenging for busy parents, but early habits can influence health later in life.

Tips for Reducing Sitting Time for Young Children:

• Don’t keep children in strollers or car seats for longer than 1 hour at a time.

• Limit the use of baby bouncers and other sitting aids.

• Cut back on screen time.

Advice for Children and Teens

For kids aged 5 to 18, reducing sitting time means finding ways to move around more at home and school.

Tips for Reducing Sitting Time for Children and Teens:

• Create a system where they can "earn" screen time.

• Set a family limit on daily screen time.

• Keep bedrooms free of TVs and devices.

• Encourage other activities during "no screen time" periods.

• Get kids involved in chores like setting the table or taking out the trash.

• Choose gifts that promote active play, like scooters or balls.

• Parents should also reduce their own screen time to set a good example.

Advice for Adults

Adults aged 19 to 64 should try to sit less during the day, whether at work, home, or while traveling.

Tips for Reducing Sitting Time for Adults:

• Stand on public transport.

• Use the stairs instead of elevators.

• Set reminders to get up every 30 minutes.

• Use a box to raise your laptop for standing work.

• Walk around while talking on the phone.

• Take walking breaks during coffee or tea breaks.

• Visit colleagues instead of emailing or calling.

• Swap some TV time for active hobbies.

Advice for Older Adults

Many older adults (65 and over) also spend around 9 hours or more sitting each day.

Tips for Reducing Sitting Time for Older Adults:

• Avoid long hours in front of the TV or computer.

• Get up during TV commercials to move around.

• Stand or walk while on the phone.

• Use stairs whenever possible.

• Try active hobbies like gardening or DIY projects.

• Join community activities like dance classes or walking groups.

• Play actively with grandchildren if possible.

• Do household chores to stay active.

By following these tips, everyone can reduce their sitting time and improve their health!