Solutions for Sitting Too Much

To benefit your ongoing good health and wellness, we present the following information from the Virginia Hopkins Health Watch, an exceptional newsletter providing reliable and up-to-date reports on developments affecting health-conscious individuals. We are grateful to Virginia Hopkins and we encourage you to visit her website www.virginiahopkinstestkits.com.

Another batch of research has recently come out showing that too much sitting is bad for the health… very bad. And to make things worse, an hour of exercise a day doesn’t make up for it. Sitting time counts against you regardless of other activity. Sitting too much increases the risk of dying by 64% and increases the risk of heart disease, diabetes, colon cancer and breast cancer. I can’t prove it with research, but there’s a good chance that sitting is worse for women than men because we have more estrogen, which gives us a higher risk of stroke and blood clots. We do know that women who spend a lot of time sitting have a higher risk of thromboembolism (a blood clot in a vein, usually in the legs, that can break off and travel to the lungs), regardless of weight, diet and exercise. It would certainly be worse for women with estrogen dominance because they are at an even higher risk for blood clots. Yet another reason to test hormone levels if you’re taking estrogen, and yet another reason to use progesterone if you’re taking estrogen.

Practical solutions to sitting too much

Stand – and pace – while you’re on the phone.

Reminders – Use one of your techno gadgets to create a timer to remind you to stand up, move around and stretch at least three times an hour. Stretching is good… very good.

Walk and Talk – If you have a meeting with just one or two people, have it while walking. If you can walk outside, all the better.

Get a standing desk – Don’t toss the sitting desk, use both. You may only be able to stand for a few minutes at first but persist, it will improve. Improvise and create your own standing desk—this is easier if you have a laptop.

Wear comfortable shoes – at least at the office. Heels can be a major deterrent to standing.

Fidget – While fidgeting is not the same as standing, it’s better than maintaining the same position for long periods. Sit on an exercise ball – again, not as good as standing, but better than being a lump.

More Information

**Kabrhel C, Varraso R, Goldhaber S et al, “Physical inactivity and idiopathic pulmonary embolism in women: prospective study,” BMJ 2011; 343:d3867 doi: 10.1136/bmj.d3867 (Published 4 July 2011)

**Peter T. Katzmarzyk, “Physical Activity, Sedentary Behavior, and Health: Paradigm Paralysis or Paradigm Shift?” Diabetes November 1, 2010 59:2717-2725

**Travis Saunders, “Can Sitting Too Much Kill You?” Scientific American: Jan 6, 2011.

Reprinted with permission of Virginia Hopkins Health Watch,www.virginiahopkinstestkits.com.