The longer and the more time we spend sitting a day, the greater the risk of diseases such as cardiovascular disease, diabetes or obesity. But sitting for long periods also increases the risk of certain types of cancer. An expert explains what countermeasures should be taken.
Be it at home or at work: many of us spend a large part of the day sitting. We endanger our health by sitting for long periods of time. This also increases the risk of cancer. The oncologist Dr. In an article from the Cleveland Clinic (USA), Dale Shepard explains what you can do to better protect your health.
Increased risk of cancer
Research shows that sitting for long periods of time during the day increases the risk of developing certain types of cancer, including colon cancer, uterine cancer (endometrial cancer), lung cancer and prostate cancer.
The really bad news? Given work and lifestyle trends, there’s a good chance you’re in a danger zone. According to studies, people around the world spend 4.7 hours a day sitting – significantly more in Western countries.
So let’s take a closer look at the connection between lack of exercise and cancer.
Link between inactivity and risk of cancer
There is a connection between inactivity and cancer, as study after study clearly shows.
Obesity is the main thread that connects the two. (Obesity is estimated to account for four to eight percent of all cancer diagnoses.)
“Sitting is linked to obesity – and obesity is a risk factor for certain types of cancer,” explains Dr. Shepard. “The real takeaway from all of this is how important it is to be active and manage your weight.”
Although the focus here is on cancer risk, it should be noted that sedentary habits also increase your risk of heart disease, type 2 diabetes, and other health problems that can shorten your life.
Bring movement into your day
Now let’s come to the reality of modern times: spending a large part of the day in a chair is often not a voluntary decision. It’s a byproduct of a world where many jobs involve a desk and a computer.
Dr. Shepard suggests rethinking the office routine to break up chair time more often. Try to get up and move around for at least five minutes every hour. Easy ways to achieve this goal include:
- Stand and move while talking on the phone. Try it out for virtual meetings too – especially if it’s a phone call without a camera.
- Get up every hour to drink a glass of water. (Coffee refills count too!)
- Go to a colleague’s desk to have a face-to-face conversation instead of texting or calling.
- Using a standing desk.
- Include a short walk in your lunch break instead of just eating at your desk.
Behave similarly at home too. Make sure you get up from the couch or armchair every now and then while watching TV so you don’t have to sit for long periods of time.
“Find simple things you can do to move more,” encourages Dr. Shepard. “Every little bit helps.”
Can exercise eliminate the risk of sitting for long periods of time?
One thing is clear: exercise is good for you. It is recommended that adults engage in at least 150 minutes of moderate-intensity physical activity per week.
But even exercising for 150 minutes or more won’t eliminate all the negative effects of sitting for eight hours earlier in the day.
“Periods of inactivity still put you at risk,” warns Dr. Shepard. “What you do throughout the day affects your health. Training is good, but it doesn’t undo what happened before.”
So, in addition to your training, ensure you are active and exercise throughout the day. Consider it part of your training plan.
Final thoughts
Does Sitting Less Guarantee You Stay Cancer-Free? No! Many cancers arise from inherited genetic mutations that you have no control over. Environmental factors can be a cause. The same goes for your diet or medications.
But if you move, you improve your chances. “That’s why we always tell people how important it is to stay active,” says Dr. Shepard. (ad)
