Sitting at your desk for long periods increases the risk of early death, new study shows

Researchers in Taiwan have found evidence to support the controversial claim: ‘sitting is the new smoking’.

In a new study, which looked at the health outcomes of nearly 500,000 people over 20 years, scientists found that those who spent long periods of time sitting at work were 16 percent more likely to die prematurely, compared to those who did not .

It was also found that sitting for long periods of time at work increases the risk of death from cardiovascular disease by 34 percent.

The harms of a lifetime of inactivity have been highlighted by numerous experts over the past two decades, with many comparing its life-limiting effects to those of smoking.

For the new study, researchers surveyed 481,688 people and collected data on their health in relation to sitting, physical activity and other lifestyle factors.

They tracked health outcomes over the past twenty years and adjusted for gender, age, smoking, drinking and body mass index (BMI).

People who led a combined lifestyle – who alternated between sitting and ‘non-sitting’ at work – did not experience an increased risk of death.

And those who led sedentary lives but also exercised in their spare time showed a reduced risk of mortality from all causes and from cardiovascular disease.

The increased risk of death and heart disease could be offset by 15 to 30 minutes of vigorous exercise per day.

Throughout the study, researchers documented a total of 26,257 deaths, of which 15,045 (about 57 percent) occurred in individuals who were primarily sedentary at work.

Among them, there were 5,371 deaths from cardiovascular disease (CVD), and 60 percent (3,234) of them belonged to the predominantly sedentary group.

The study’s findings suggest that the risks associated with prolonged sitting at work can be reduced by taking regular breaks and engaging in additional physical activity.

The authors said: ‘Systemic changes, such as more frequent breaks, standing desks, designated workspace areas for physical activity and gym membership benefits, can help reduce risk.’

Lead author Dr. Wayne Gao from Taipei Medical University, Taiwan, said: ‘As part of modern lifestyle, prolonged sitting at work is considered normal and has not received due attention, even though its detrimental effect on health outcomes has been demonstrated.

‘Our findings suggest that reducing prolonged sitting in the workplace and/or increasing the volume or intensity of daily physical activity may be beneficial in reducing the increased risks of all-cause mortality and cardiovascular disease associated with associated with prolonged sitting at work.’

Co-author of the study, Dr Min-Kuang Tsai, added: ‘The fact that there is no increased risk for those who alternate sitting and not sitting at work suggests that building regular breaks into the work environment can be useful.

‘The increased risks for those who are primarily sedentary may be offset by an additional 15 to 30 minutes of exercise per day, or by participating in more physically intense activities.’

The study also offered several explanations for the dangers of sitting for long periods of time.

These include a lack of exercise of the large muscles in the lower extremities, which may have caused reduced blood flow to the extremities.

In addition, sitting for long periods of time increases the risk of obesity because fewer calories are burned diabetes and reduced kidney function, as well as heart problems.

Dr. Min-Kuang Tsai said: ‘Employers can play a role in facilitating this by providing designated areas for leisure-time physical activity or by offering company-sponsored group activities.

‘Overall, our findings from this large prospective cohort help strengthen the mounting evidence linking sedentary lifestyle and health risks.’

Their findings were published in the journal JAMA network opened.