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The problem with too much sitting
-and how to solve it!
Jennifer L. Copeland, PhD, CSEP-CEP
Take Home Message
• Reading news headlines is bad for your health.
Questions
• (Why) is too much sitting bad for me?
• But what if I get lots of exercise?
• Do I need a standing desk?
• Ok, so what should I do?
Sleep Sedentary Light activity
Moderate activity
Intense exercise
The Movement Continuum
What about the rest of the day?
Sleep33%
Sitting38%
Light activity27%
Physical activity
2%
• Canadian adults spend 68% of their waking time sedentary
Canadian Health Measures Survey
Colley et al., Health Reports, 2011
500
520
540
560
580
600
men women
Min
utes
per
day
20-39 yrs 40-59 yrs 60-79 yrs
9.6 hours per day
9.8 hours per day
(Why) is too much sitting bad for me?
Sitting and Health
• Prolonged sedentary time associated with increased risk of:
• Cardiovascular disease• Diabetes• Musculoskeletal pain/discomfort• Lower bone mineral density in women• Lower functional fitness in older adults• All-cause mortality
Canada Fitness Survey, 1981-199317,013 men and women, 18-90 years
Time spent sitting during most weekdays
Cum
ulat
ive
surv
ival
(%)
Sitting and lipoprotein lipase
Sitting and insulin action
Stephens et al., 2011.
• Insulin action was 39% lower after 1 day of sitting.
Sedentary time and inflammationC
RP
conc
entra
tion
(μg/
L)
Sedentary Active
Day 0
Day 10
0.8
0.6
0.4
0.2
0.0
†
*
31% ↑ 22% ↓
Willoughby et al., in review
But what if I get lots of exercise?
05
101520253035404550
Men Women Total
% o
f Can
adia
ns
Canadian Health Measures SurveyColley et al., 2011
Objectively Measured Activity≥ 150 minutes per week
*
500
520
540
560
580
600
620
Meets Guidelines† Does not meetGuidelines
Sede
ntar
y M
inut
es p
er d
ay9.3 hours per day
Copeland et al., Preventive Medicine Reports, 2015.
Canadian Health Measures Survey
Individuals who exercise 2 hours a day can still be sitting for > 85% of their waking hours
The detrimental effects of sedentary time are attenuated in people who are
active for at least 60-75 minutes per day.
Do I need a standing desk?
Benefits of standing desks at work
LIMITED research to date:
• Reduced sitting time at work
• Increased muscular activity
• Improved glucose and fat metabolism
• Reduced musculoskeletal discomfort
Too much of anything is good for nothing….
Cons of standing at work
• Increased LBP
• Ergonomic issues
• Varicose veins
• Increased risk of heart disease?
Ok, so what should I do?
Sit, stand, and move at work• Break up sitting time frequently
with standing and moving
• During the work day, aim for a 1:1 ratio of sitting: not sitting.
• Pay attention to workspace ergonomics for both sitting and standing
A “perfect” day
• 20-30 minute brisk walk in the morning
• Frequent brief bouts of standing and moving during the day, 1:1 ratio of sitting/ not sitting
• 1 hour of purposeful exercise including both vigorous exercise and strength exercises
• 20-30 minute brisk walk in the evening
How Do We Avoid All The Sitting?
• Move more, sit less!• During regular breaks• Leisure time• During transport
• “Go out of your way”
