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In a groundbreaking study from CU Boulder and the University of California Riverside, new research reveals that millennials are spending an alarming 60+ hours a week sitting, a trend that may significantly raise their risk of heart disease and accelerate the aging process. As commutes, Zoom-filled workdays, and binge-watching habits fill the hours, the long-term effects of a sedentary lifestyle on young adults’ health are becoming increasingly concerning.
The study, which followed over 1,000 participants, including 730 twins, is one of the first to examine the connection between prolonged sitting and key health indicators such as cholesterol levels and body mass index (BMI) in millennials. The findings, published in PLOS ONE, suggest that the common assumption that young adults are immune to the effects of aging is misguided.
“While the typical young adult may think they’re in the clear, what you do in your 20s and 30s matters,” said Ryan Bruellman, a doctoral candidate and first author of the study. “The health impacts of sitting too much are already starting to show up in early adulthood.”
The study’s participants, ranging from ages 28 to 49, reported sitting for an average of 9 hours per day, with some sitting as much as 16 hours. While many also reported engaging in moderate physical activity, such as walking, the results were still alarming. The study found that even meeting the recommended 20 minutes of moderate exercise per day was insufficient to counterbalance the detrimental effects of prolonged sitting.
Chandra Reynolds, senior author of the study and a professor at CU Boulder, explained, “Our research suggests that simply getting 20 minutes of activity isn’t enough. You need to reduce sitting time and increase vigorous exercise to minimize the risk of premature aging.”
The researchers found that young adults who sat for 8.5 hours per day, and followed the current exercise guidelines, could be at moderate to high risk for cardiovascular and metabolic diseases. However, those who engaged in vigorous activities such as running or cycling for at least 30 minutes daily had cholesterol and BMI measurements similar to those of people 5 to 10 years younger. Still, even vigorous exercise couldn’t fully offset the effects of sitting for long hours.
The study also included a unique analysis of identical twins, which helped eliminate genetic factors and focus on lifestyle differences. The results were clear: replacing sitting time with exercise improved cholesterol levels more effectively than adding exercise to an already sedentary day.
To combat the negative effects of excessive sitting, the researchers recommend a combination of strategies. “We suggest using standing desks, taking frequent breaks, and organizing walking meetings to minimize sitting at work,” said Bruellman. “It’s important to aim for 30 minutes of vigorous activity each day, or at least engage in more intense exercise on the weekends.”
Reynolds encourages millennials to take these findings seriously and make lasting changes: “This is the time to build habits that will pay off in the long run. The choices you make now can shape your health in the years to come.”
The study serves as a wake-up call for both individuals and policymakers, urging a reevaluation of physical activity guidelines that better address the growing issue of sedentary lifestyles in young adults.
Reference: “A twin-driven analysis on early aging biomarkers and associations with sitting-time and physical activity” by Ryan Bruellman, Shandell Pahlen, Jarrod M. Ellingson, Robin P. Corley, Sally J. Wadsworth, and Chandra A. Reynolds, published September 11, 2024, in PLOS ONE. DOI: 10.1371/journal.pone.0308660
