In a study published in May of 2010 in “Medicine and Science in Sports and Exercise”, researchers found that men who spent more than 23 hours a week watching TV and sitting in their cars had a 64 percent greater chance of dying from heart disease than those who sat for 11 hours a week or less. That statistic is alarming, but it’s not particularly surprising. What was unexpected, however, was that the risks were relatively unrelated to how much the subjects exercised. Many of the subjects worked out regularly, but then they sat for hours and, despite the intermittent exercise, their risk of heart disease soared. Their workouts did not counteract the ill effects of sitting. Adding a positive was not enough to counteract a negative.
In Gray’s recent post about improving ergonomics (“Fitness Tips for Desk Jockeys”), he discussed simple ways soften the effects of a sedentary lifestyle such as monitoring hydration, starting the day with Sun Salutations, and taking walk breaks.
Recently, the BBC and University of Chester studied the effects of standing at our workplace in an attempt to quantify the potential health benefit. The study found that standing caused the volunteers to have a much higher heart rate (around 10 beats per minute higher), which adds up to burning about 50 calories more per hour versus sitting. Over a year, that adds up to about 30,000 more calories or 8 pounds of fat.
Says University of Chester’s Dr John Buckley, “If you want to put that into activity levels, then that would be the equivalent of running about 10 marathons a year. Just by standing up three or four hours in your day at work.”