Sitting Down Too Long Is Hazardous to Health

When visiting my mother in South Africa, my biggest pet peeve is how much she expects me to sit. Here are the almost-daily comments from my mom: "Come and sit and have breakfast with me;" or "Come and sit. Your sister is coming for tea;" or "I haven't seen you for a year and all you want to do is rush around! Come and sit and spend time with your mother."

Now I find that sitting may be hazardous to our health. A new study published in the European Heart Journal found that the risk of colon and breast cancer was significantly higher in those who spent the better part of the day sitting. And the risk is higher irrespective of whether you are sedentary or active, fat or thin or have multiple medical diseases.

A new study shows those who spend the better part of the day sitting have a higher risk of colon and breast cancer. PHOTO : Kana

The researchers maintain that sitting longer is another measure of a sedentary lifestyle. They also showed that taking an activity break frequently during the day reduced body weight, evidence of inflammation and other measures that indicate increased cancer risk. Because of this finding, the American Institute for Cancer Research recommends that those who spend most of the day sitting take a 1- to 2-minute activity break every hour.

But higher risks of death from sitting are not limited to cancer. A 2010 study in the American Journal of Epidemiology showed that the longer the time spent sitting during the day, the greater the risk of death most frequently from heart disease.

We all know of the link between exercise and improved outcomes for heart disease. But there is compelling evidence linking exercise to a decreased risk of breast, colon and, to a lesser extent, prostate and ovarian cancers. For example, in population studies, those who exercised most frequently had a 30 percent reduction in risk of colon cancer and a 28 percent reduction in risk for breast cancer. Increased aerobic activity and resistance training (exercising with weights) both decrease cancer risk.

There are many positive effects of exercise on the body's metabolism that may help protect against cancer. Exercise significantly boosts the immune function that increases the ability to recognize and kill abnormal precancerous cells before they can become a cancer. In addition, exercise helps promote a normal weight, better metabolism, a lower risk of diabetes and optimal hormonal levels.

In the case of the colon, these changes may improve colonic function that, in turn, reduces the time cells lining the colon are exposed to carcinogens in the stool that can cause cell damage and cancer. Similarly, improved immune function and better hormonal balance may protect against breast and prostate cancer.

Clearly, an active lifestyle helps prevent many diseases that afflict us. The more exercise the better; but now everyone, including those who are active and fit and whose occupation requires days of sitting, must consider the importance of a 1- to 2-minute exercise break every hour. Perhaps climb a few flights of stairs or if you are anything like me and in your late 60s, that frustrating but much needed hourly bathroom break may indeed have some merit!

No matter how healthy you are, how perfect your weight or how much you exercise, there are other factors that can lead to a higher risk of cancer. Most importantly is the evidence linking a higher fat intake to an increased cancer risk. Paradoxically, a too low-fat diet that leads to weight gain, altered metabolism and diabetes can also contribute to an increased cancer risk. The best diet is the prudent, don't-diet diet that contains the right fats (olive and canola oils, omega 3 fatty acids), lean meat or fatty fish, as much fruits and vegetables as possible and carbohydrates in moderation.

In addition to eating right and exercising, beware of stress, depression, low self-esteem and lack of passion for life. These traits have profound negative effects on immune function and can lead to weight gain and diabetes as well as contribute to a sedentary lifestyle that than can substantially contribute to cancer risk.

Staying healthy and preventing disease is a true balancing act, requiring that every aspect of your life is as ideal as possible, a worthy goal even if difficult to achieve. Dr. David Lipschitz is the author of the book "Breaking the Rules of Aging."

-Dr. David Lipschitz

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