INTERVIEW ON THE PRICE OF BUSINESS SHOW, MEDIA PARTNER OF THIS SITE.

Recently Kevin Price, Host of the nationally syndicated Price of Business Show, welcomed Dr. Ann Hester to provide another commentary in a series.

The Dr. Ann Hester Commentaries

Who doesn’t love diving into a good series or movie, especially after a long, busy week? There’s something comforting about curling up on the couch and escaping into another world for a while. However, there’s an important consideration: while you’re unwinding, extended sitting may be working against your health in ways you wouldn’t expect.

Why Sitting for Too Long is a Silent Health Hazard

Believe it or not, too much sitting can be detrimental—even deadly. Studies show that a sedentary lifestyle, which includes prolonged sitting or lying down, has been linked to increased health risks, including a shortened lifespan. But you might think, “I’m not sedentary—I work out regularly!” And while hitting the gym or going for a jog is undoubtedly beneficial, it doesn’t negate the potential health risks of sitting for hours.

Exercise Alone Isn’t Enough to Counteract Sitting

While being active is a fantastic habit, sitting for prolonged periods can still impact your health, regardless of how much you exercise. Research from Australia underscores this reality, finding that extended sitting is associated with a higher risk of premature death. On the bright side, the study also found that standing for two hours daily was linked to a 10% decrease in mortality risk. Imagine that—standing more throughout the day could help you live longer!

What Counts as Sedentary Time?

Any activity that burns 1.5 METs (metabolic equivalents) or less is considered sedentary. Watching TV, working at a desk, or simply lounging in a chair all fall into this category. Sitting still, for instance, uses about 1 MET, while moving around significantly boosts this measure. And if you’re sitting for over 50-60 minutes without moving, it’s time to make a move.

Desk Jobs and the Risks of Inactivity

Those of us who spend long hours working at a desk face our own unique set of risks. Skipping breaks, eating lunch at your desk, or staying seated for hours can contribute to health issues that regular exercise alone won’t fix. Physical inactivity has health implications, so staying mindful of movement during the day is crucial.

How Much Movement Do We Need?

According to guidelines from the U.S. Department of Health and Human Services, adults should aim for 150 minutes of moderate or 75 minutes of vigorous activity per week, preferably spread out over several days. In addition, incorporating muscle-strengthening exercises two or three times a week is recommended. However, even with regular exercise, limiting your sitting time is essential for long-term health. Try to move at least once an hour!

Small Steps to Big Benefits

Finding time for a daily walk isn’t always easy, but even standing up makes a difference. Consider investing in a standing desk or taking short breaks to walk in place, stretch, or do a quick lap around the office or living room. These brief activities can enhance your health, boost endorphins, and make you feel more energized and productive.

Standing Up for Longevity: The Science Backs It

I cannot stress it enough; studies show that standing more can improve lifespan, and habitual sitting is linked to increased mortality—regardless of physical activity levels. This simple adjustment of standing more can help counterbalance the effects of prolonged sitting. Let’s make a pact to keep moving, even in small increments, to keep our bodies in better shape for the long run.

Challenge: Set a Goal to Stand and Move More

Here’s a straightforward, decisive goal for the week:

S – Specific: Avoid sitting for more than 55 minutes at a time.
M – Measurable: Stand up and move around for at least 5 minutes every hour.
A – Attainable: Use a desk riser to switch easily between sitting and standing.
R – Relevant: Set hourly reminders on your smartphone to prompt you to stand.
Time-bound: Do this for the next two weeks and see if it becomes a habit.

Final Thoughts

Resting and relaxation are essential, but remember to give your body frequent breaks from prolonged sitting. Even if you’re mid-binge, take a moment every hour to stand up, stretch, or take a few steps. Your body and lifespan will be all the better for it.

Ann M. Hester, M.D. is a board-certified internist with over 25 years of experience. She obtained her medical degree from the University of Tennessee in Memphis. Dr. Hester believes when patients are taught exceptional “patient skills,” they become empowered to play a previously unimagined role in optimizing their medical care and minimizing medical costs. Her mission is to share these critical skills by various means, thereby improving patient outcomes and strengthening the U.S. healthcare system. This mission started in medical school when she witnessed the tremendous gap between how patients and doctors think. Over the years, she has written various patient empowerment pieces online and through books. Her latest book is Patient Empowerment 101: More than a book, it’s an adventure! This unique work takes an unprecedented step in helping people think more like doctors and position themselves at the center of their healthcare team.

Learn more at https://www.patientempowerment101.com.

Connect with her through social media:

Twitter: @patientworldnet
LinkedIn: https://www.linkedin.com/in/patientempowerment101