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A recent study has uncovered alarming health risks associated with prolonged sitting, even for young, active adults who meet current exercise guidelines. Published in PLOS ONE, the research highlights how sitting for eight or more hours daily can increase cholesterol ratios and BMI, key markers for heart disease and obesity.
The study, led by researchers from the University of California, Riverside, and the University of Colorado, Boulder, analyzed data from over 1,000 adults in Colorado, with an average age of 33. This younger demographic has often been overlooked in studies focusing on sedentary behavior.
The Impact of Prolonged Sitting
According to lead researcher Ryan Bruellman, a doctoral candidate at UC Riverside, prolonged sitting alone can increase BMI by nearly a full point and push individuals from healthy to riskier cholesterol ratios. These changes occurred even in participants who followed federal exercise recommendations.
“People don’t often think about how much time they spend sitting, especially in their 20s and 30s, but it matters,” Bruellman said.
The study also found that current U.S. Department of Health and Human Services exercise guidelines—2.5 hours of moderate activity or 1 hour and 15 minutes of vigorous activity per week—are insufficient to counteract the effects of extended sitting.
Self-Reported Habits and Biological Data
Participants reported their sitting habits, which included work, leisure, and travel time, and their physical activity levels. Researchers then measured cholesterol ratios and BMI to assess health risks. Findings revealed that reducing sitting time or increasing vigorous exercise significantly improved these biomarkers.
Doubling Exercise for Better Outcomes
The study suggests that doubling exercise guidelines to five hours of moderate activity or 2.5 hours of vigorous activity weekly is more effective at mitigating the health risks posed by sitting.
Even small changes can make a difference. Just 10 minutes of vigorous exercise for every additional hour of sitting substantially reduced the adverse effects.
Insights from Twin Studies
Researchers used identical twin pairs to isolate the impact of behavioral choices. Twins who exercised more or sat less consistently showed better health outcomes, emphasizing that environmental and lifestyle factors play a critical role in mitigating risks.
Recommendations and Broader Implications
The findings underscore the importance of reducing sitting time wherever possible. For those with sedentary jobs or lifestyles, increasing the intensity and duration of exercise can help.
“Young adulthood is a critical time to establish healthy habits,” Bruellman emphasized. “If you don’t prioritize movement now, it only gets harder as life fills up with more responsibilities.”
The researchers hope their findings will inform updates to national physical activity guidelines, emphasizing both the duration and intensity of exercise to combat the health risks of prolonged sitting.
Take Action
Whether it’s standing during meetings, taking walking breaks, or squeezing in short bursts of vigorous activity, moving more can make a significant difference. As Bruellman advises, “Get up and move—it’s never too early to start.”
Reference
For further details, refer to the study: “A twin-driven analysis on early aging biomarkers and associations with sitting-time and physical activity” (PLOS ONE, DOI: 10.1371/journal.pone.0308660).
