Some experts suggest that sitting is the new smoking. A sedentary job that requires you to sit and stare at a computer screen all day is bad for you. Can you offset the danger if you exercise hard in your leisure time? Evidence is growing that the answer is yes.
People with Diabetes Can Avoid Sitting Penalty if They Exercise Hard:
To determine the impact of sitting on heart disease and mortality, researchers analyzed data from the National Health and Nutrition Examination Survey (NHANES). Over 6,000 middle-aged Americans with either type 1 or type 2 diabetes were tracked for about 6 years (Diabetes Care, Oct. 1, 2024).
Those who had at least 150 minutes weekly of moderate to vigorous physical activity were protected against the negative effects of sitting. Those who were inactive, on the other hand, were more likely to die during the study period if they also sat 8 or more hours a day compared to 4 hours or less. The authors conclude that getting adequate exercise can offset the significant hazards of sitting too much among people with diabetes.
In their words:
“In adults with diabetes, meeting guideline-recommended physical activity may offset the elevated all-cause and heart disease mortality risk associated with excessive sitting time.”
People with diabetes are not alone in facing challenges from too much sitting. Several other studies have also looked at this problem.
Exercise Hard to Overcome Hazards of Sedentary Work:
Brazilian researchers found that Navy employees who had desk jobs were able to counteract the negative effect of their sedentary work by exercising vigorously during their leisure time (Journal of Occupational and Environmental Medicine, Nov. 2017). If they engaged in at least 30 minutes of moderate to intense exercise daily, they could ward off abdominal adiposity (aka big belly), high blood pressure and low HDL cholesterol. These are all markers for metabolic syndrome, which in turn increases the risk for hypertension, type 2 diabetes and heart disease.
There have been many previous studies showing that people benefit if they exercise hard. Researchers have found that people with colon cancer who meet physical activity guidelines are less likely to die of their cancer. The guidelines call for 150 minutes a week of moderate to vigorous exercise.
Leisure time activity also benefits heart health. What matters most is moving. It isn’t necessary to go to the gym to exercise hard and get the health benefits.
Can Older People Exercise Hard?
Previous research has found that there is no age limit on the benefits from physical activity.
Even one day a week of exercise may produce measurable benefits in older women. In one study, investigators assigned 63 women over 60 years of age to one of three groups (The Journal of Strength and Conditioning Research, Aug 30, 2013). One group practiced combined aerobic and resistance training one day a week. Another exercised twice a week (also combined aerobic and resistance training), while the third group had three exercise sessions each week. The study lasted for 16 weeks.
To the investigators’ surprise, all three groups improved their strength and cardiovascular fitness. There were no significant differences among the groups when the four months were up.
At the beginning of the study, the average participant’s heart rate was 110 beats per minute. Investigators measured heart rate while the women were walking 3 miles per hour. By the end, their average heart rate had dropped to 92 beats per minute at the same rate of speed. The researchers concluded that just one exercise session a week can provide measurable benefit for older women’s health and quality of life.
