Heredity Says Stand Up, Un-Sit Your Life for Health

Is there a history of diabetes in your family? What about Alzheimer’s? Studies show it may be time for you to start thinking about un-sitting your life.

Risk for diabetes was doubled for those who sat the most according to combined results from 18 studies with 794,577 participants.

“(Researcher and study author Dr Emma G) Wilmot (University of Leicester, UK) explained to heartwire that there appear to be specific reasons why sitting too long can be particularly deleterious in terms of diabetes. "Sitting seems to have an immediate effect on how our bodies metabolize glucose. When we sit, our muscles are not used, and we quickly become more insulin resistant." Studies have shown that people who sit after eating have 24% higher glucose levels than people who walk very slowly after a meal, she says.

“It is also known that there are some individuals who are genetically predisposed to the adverse effects of sitting, including those who are susceptible to diabetes, ‘so it might be especially important for these people to avoid prolonged sitting,’ she observes.” 

For more information see http://www.theheart.org/article/1459487.do

The greatest risk factor for Alzheimer’s Disease is heredity with 46% of the risk attributed to it. If Alzheimer’s is found in your family, it might be especially important to consider how much time is spent in uninterrupted sitting. 

The lifestyle choices are related to 39% of risk for Alzheimer’s. Most related to risk for Alzheimer’s is physical inactivity / sedentary behavior at 21%. An additional 18% of risk is related to physical inactivity— midlife obesity, midlife hypertension, and diabetes. 

For more information see https://www.ucsf.edu/news/2011/07/10278/over-half-alzheimers-cases-may-be-preventable-say-researchers

This Job is Killing Me: Time to Un-Sit

Those who complain that their job is killing them now have research to back them up—at least if the job involves sitting.

Research shows that those who sit the most at work have a greater risk for diabetes, heart attack and stroke.

Most alarming is the amount of risk. It more than doubles for those who do the most sedentary work:

“• Scientists found a big difference in health outcomes between the most and least sedentary workers
“• Those who spent the most time sitting down had a 112% greater risk of diabetes
“• Risk of cardiovascular problems such as heart attacks or strokes increased by 147% in the most sedentary”

In addition risk of death linked to heart disease increased by 90% according to Professor Stuart Biddle, from the University of Loughborough, UK. 

Read more: http://www.dailymail.co.uk/news/article-2217867/Having-desk-job-leads-shorter- life-sitting-days-doubles-risk-diabetes-heart-attacks.html#ixzz29TUwce00

Previous research has shown a sitting job is linked to a greater risk for colon cancer. Those “who spent 10 or more years in sedentary jobs had twice the risk of colon cancer and a 44% increased risk of rectal cancer, compared with those who never held a sedentary job.”

Hope for the Heart—and Back, and Neck

Hope for the Heart—and Back, and Neck: If you believe those who promote “alternative desks,” then there may yet be hope for the hearts, backs, necks and circulatory systems of office employees.

The New Fountain of Youth, Sitting Less

Prolonged Sitting

Could sitting less be a fountain of youth? Research shows those who sit less have cells that are younger.

A link between living longer and sitting less has been drawn by multiple studies but now researchers may have found a reason why. It turns out “sitting less can slow the aging process in cells.”

Swedish researchers asked one group of overweight sedentary 68 year-old men and women to exercise more and sit less. Another similar group, a control group, was encouraged to live healthy lives with no instructions. Blood was drawn for testing. Six months later questionnaires were completed about daily living including sitting. Blood was drawn and compared to that drawn six months earlier. Measured was the change in telomere length in the white blood cells. 

New York Times writer Gretchen Reynolds notes, “If you are unfamiliar with the componentry of your genes, telomeres are the tiny caps on the ends of DNA strands. They shorten and fray as a cell ages, although the process is not strictly chronological. Obesity, illness and other conditions can accelerate the shortening, causing cells to age prematurely, while some evidence suggests that healthy lifestyles may preserve telomere length, delaying cell aging.”

Comparing telomeres of all participants, the telomeres of those who sat the least had lengthened. The telomeres of those in the control group had generally shortened. 

“But perhaps most interesting, there was little correlation between exercise and telomere length. In fact, the volunteers in the exercise group who had worked out the most during the past six months tended now to have slightly less lengthening and even some shortening, compared to those who had exercised less but stood up more.”

It could very well be that the fountain of youth is no further than the chair you leave as you sit less. Be inspired by the study’s results: “Their cells (those who sat the least) seemed to be growing physiologically younger.”

See http://well.blogs.nytimes.com/2014/09/17/sit-less-live-longer/

Injure an Ankle, Battle Weight Gain?

Is an ankle sprain more than an ankle sprain? Does it potentially  impact weight gain?

Recent research “suggests the effects of even a single ankle sprain, …potentially alters how well and often someone moves, for life.”  The amount of movement lessened is 2,000 steps a day. 

How does this impact weight gain? Taking 2,000 fewer steps a day impacts not only calories expended but also activity found to be important for maintaining one’s weight. Previous research has found adding 2,000 steps to one’s day helps maintain weight. 

A recent study showed that college students with chronic ankle instability, “a condition caused by ankle sprains, in which the ankle easily gives way during movement,” took 2,000 fewer steps a day than those with healthy ankles. 

Further research suggests the impact of an ankle sprain can last a lifetime. Research with mice showed that mice with injury move less throughout their lives.

Sitting too much as a result of such injury has further implications. Uninterrupted sitting is linked to  increased risk for stroke, heart disease, diabetes, obesity, Alzheimer’s, lessened life span and more.

New York Times writer Gretchen Reynolds notes rehab for an ankle injury should be on-going and include balance training. 

Have you had an ankle injury? To get an idea about your balance, try standing for as long as you can first on one foot and then the other. Is one side more proficient at balancing? Has there been an ankle injury on the less proficient side? 

For more, see http://well.blogs.nytimes.com/2015/09/16/a-sprained-ankle-may-have-lifelong-consequences/  

See also http://well.blogs.nytimes.com/2016/03/04/ask-well-the-best-exercises-to-improve-balance/?ref=topics&_r=0

Level of Physical Activity Tied to Rate of Cognitive Decline

Level of Physical Activity Tied to Rate of Cognitive Decline:

“Physical activity is an attractive option to reduce the burden of cognitive impairment in public health because it is low cost and doesn't interfere with medications,” Dr. Wright said. “Our results suggest that moderate to intense exercise may help older people delay aging of the brain,

Too Much Sitting May Shorten Your Life, Study Suggests - US News

Too Much Sitting May Shorten Your Life, Study Suggests - US News:

 Get off your duff: A new study finds that sitting less may extend your life.

Brazilian researchers who analyzed data from 54 countries linked sitting for more than three hours a day to 3.8 percent of deaths from all causes.

Why a walk in the woods might save your life ... really | Irish Examiner

Why a walk in the woods might save your life ... really | Irish Examiner

The Japanese have a word for it: "shinrin-yoku" or forest bathing. It's the sensory experience of being among trees. It's a rich form of physically active mindfulness. Forest bathers are encouraged to put away their mobiles and their headphones, and instead activate all their senses to interact with the forest environment.

It has immediate benefits. A study of Japanese office workers showed a 13% drop in their levels of the stress hormone cortisol after a walk in the woods, and the forest also improved the workers ability to focus and reduced their blood pressure.

Global Type 2 Diabetes Market 2016-2020 - Rising Prevalence of Diabetes - Research and Markets | Business Wire

Global Type 2 Diabetes Market 2016-2020 - Rising Prevalence of Diabetes - Research and Markets | Business Wire:



Type 2 diabetes accounts for nearly 90%-95% of the total number of diabetes cases worldwide and is primarily diagnosed in the middle-aged and old age groups, i.e., between the ages of 30 and 75 years. However, it can occur even during childhood. The risks of type 2 diabetes include high blood pressure, advancing age, obesity, history of gestational diabetes, family history of diabetes, poor nutrition during pregnancy, physical inactivity, and impaired glucose tolerance.

What you need to know about sitting too much

What you need to know about sitting too much:

What you need to know about sitting too much
Health professionals weigh in: What happens when you sit too much? How can you fix it?

Get up, stand up: evidence on sedentary working shows employees need to get moving

Get up, stand up: evidence on sedentary working shows employees need to get moving:



Get up, stand up: evidence on sedentary working shows employees need to get moving

"Prolonged sitting is the most underrated health threat of modern time.” So says David Dunstan, head of Physical Activity Laboratory at Baker IDI Heart and Diabetes Institute. Employers should take note, that office workers sit on average 10 hours each day, and 70% of the total time we spend sitting is at work.

Scientific evidence is growing fast on the ill-effects of sedentary working, with a big increase in studies in the last five years and many more in progress. So what should employers be doing about the problem?"

Waist size 'strongly predicts' heart disease risk: study - Business Insider

Waist size 'strongly predicts' heart disease risk: study - Business Insider:



" Our research examined patients with diabetes, who are considered high risk for developing heart disease already, and found that the shape of your body determined if you were at a greater risk to develop left ventricular dysfunction," said Brent Muhlestein, co-director of research at the Intermountain Medical Center Heart Institute in Salt Lake City.



 "This study confirms that having an apple-shaped body -- or a high waist circumference -- can lead to heart disease, and that reducing your waist size can reduce your risks."

Problems with the left ventricle can lead to congestive heart failure."

Obesity among the working population - BMC Series blog

Obesity among the working population - BMC Series blog:



"Trends in the obesity epidemic are deepening in seriousness worldwide, which is especially a worry among pediatricians. Currently 41 million children under five years of age are overweight and obese.

As they age, these children are predicted to develop cardiometabolic complications of their obesity, including Type 2 diabetes, about 90% of which is driven by excess body weight."

Does Taking Fewer Than 5,000 Steps a Day Make You Sedentary? - The New York Times

Ask Well: Does Taking Fewer Than 5,000 Steps a Day Make You Sedentary? - The New York Times:



"So if your activity tracker concentrates on step counts, with 5,000 as its minimum goal, then by all means, reach that total and more. But also try to stand up frequently throughout the day, so that you are both physically active and not sedentary."

Nearly 4% of All-Cause Mortality Linked to Excess Sitting

Nearly 4% of All-Cause Mortality Linked to Excess Sitting:

Sitting for more than 3 hours per day is responsible for 3.8% of all-cause mortality, according to an analysis of behavioral surveys from 54 countries.



 Importantly, reducing sitting time to less than 3 hours daily could increase life expectancy by an average of 0.20 years, Leandro Fornias Machado de Rezende, MSc, from the Department of Preventive Medicine, University of Sao Paulo School of Medicine, Sao Paulo, Brazil, and colleagues report in an article published online March 23 in the American Journal of Preventive Medicine.



Un-Sit Your Life