Now that many are working from home, the walk to the coffee machine or to a colleague is missed. You sit more than you like. But what happens if you sit too much?
We asked Mai Chin A Paw, sports scientist, epidemiologist and professor of epidemiology of youth and health at Amsterdam UMC. Among other things, she conducts research into the effects of physical activity and prolonged sitting on health.
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Mai Chin A Paw:“Research shows that we sit for about eight to ten hours a day, but that is a rough estimate based on completed questionnaires. It is difficult to estimate for yourself how long you sit in a day. We don't know yet when you sit too much. In recent decades we move less and less, because many things are mechanized. We used to cycle to the mailbox and get up to pick up the phone. Today we have everything within reach.
The first exercise guidelines recommended that you exercise at least twice a week. In recent years, the focus has been on encouraging moderate-intensity exercise, such as cycling or gardening. Recently, attention has been paid to less sitting still. But if we look at the scientific evidence, the problem is not sitting too much per se, but rather the lack of exercise in general.”
“Regular exercise ensures that your blood flows well and that nutrients are absorbed into the cells. In the absence of muscle activity, the metabolism is less efficient. We see a clear link between insufficient exercise and the development of diabetes, cardiovascular disease or cancer. In addition, someone with a sedentary profession can suffer from back, shoulder and neck complaints more often by sitting in the same position for a long time. In addition, nerves and blood vessels can be pinched when sitting still for a long time, causing cramps, for example.
It is sometimes said that sitting is the new smoking, but you can't compare that. That's not to say all that sitting isn't a problem. The majority of adults and children move far too little.”
“If you have a sedentary job, you can compensate for this by exercising regularly. The idea that exercising is pointless, because you are already sitting a lot, is unjustified. Movement always makes sense. I would therefore advise to build in as much exercise as possible into your day. For example, by moving the printer further away, always taking the stairs, walking while calling, cycling or going to the toilet on another floor. In one study, we saw no difference in blood counts between a group that sat for eight hours and a group that stood for eight hours. So standing is not enough. You really have to get moving.”
Source:Santé November 2019, text Maike Abma
