We’ve previously informed you about research reporting on the health hazards of too much sitting. And yet, far too many of us continue to sit for far too many hours a day, putting ourselves at significant risk for serious illness as we get older. Data show that American adults spend on average 7.7 hours a day sitting and a recent Canadian study reports that older adults accumulate 7-12 hours of sedentary time throughout the day. While not all older adults are that sedentary, and not all seniors sit continuously straight through that many hours a day, those who do (you know who you are) are falling far short of recommended activity levels and are increasing their risk for such chronic diseases as heart disease, hypertension, diabetes, deep vein thrombosis, and even certain cancers, not to mention the host of musculoskeletal problems that can arise, including posture and diaphragm problems, tight hip flexors, weakened leg muscles, etc. Bottom line? It appears that too much sitting poses too much risk to your health and well-being if you want to stay healthy into your later years. 

Several new research studies continue to back up this risk. For example, a recent study published in Advanced Biology found strong evidence of links between sedentary behavior and the risk of frailty in old age. Another study published in JAMA Network Open found that among older adults (ages 60-89), a strategy of coaching, activity tracking, and the provision of standing desks led to less sitting per day and resulted in a reduction of nearly 3 ½ points on blood pressure. Less time on your butt apparently translates to lower blood pressure readings. But the most recent study, published this month in JAMA Network Open, is perhaps the most interesting. Looking at data from over 45,000 women ages 50-72 over 20 years, the researchers found that sedentary behavior was associated with lower odds of healthy aging, defined as reaching at least age 70, being free of chronic diseases, and having no impairment in your physical, cognitive or mental health. The researchers report that only 10-35% of older adults achieve this level of healthy aging, yet if time spent sitting (especially watching television) were replaced by light physical activity (such as usual household chores) the odds go up for healthier aging. And the more vigorous the physical activity to replace the sedentary behavior, the higher your odds of staying healthy as you get older. Even replacing the sitting with an hour or two of sleep can improve your odds. It sounds like common sense and the science backs it up: the less sitting you do, the more you move, and the better you sleep, the more likely you can beat the odds and remain healthy and vibrant well into your later years. To find out more, turn off the TV, get your legs moving, and look here and here.

Need some help increasing your movement and getting on your feet? You can begin with the website Start Standing, which has a range of expert advice and resources on how to get and stay standing, how to sit in as healthy a way as possible, and how to exercise in a way to counteract the physical harm that can be caused by sitting. You can also check out the recent recommendations from The New York Times Wirecutter, which suggest a range of products to help keep you standing and moving. The research is clear- you don’t need herculean efforts or exhaustive physical exercise. You don’t even need to give up some occasional television time. You just need to keep aware of how much you’re sitting, interrupt long periods of sitting with movement, or find an enjoyable substitute for some of that time, and let your feet move you toward a healthier path for aging. Your future self will thank you!