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Stand Up to Ageing: Why Sitting Is the New Smoking

Discover the health risks of sedentary behavior and how to combat them by incorporating more movement into your daily routine. Learn how prolonged sitting affects your health and get tips on staying active for positive aging. Explore the impacts of sedentary behavior on various age groups and find practical ways to reduce sitting time in your everyday life. Join the positive ageing journey and stand up towards a healthier lifestyle!

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Stand Up to Ageing: Why Sitting Is the New Smoking

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  1. Stand up to ageing:why sitting is the new smoking Paul Gardiner, PhD School of Public Health The University of Queensland, Australia @drpaulgardiner Positive Ageing Journey p.gardiner@uq.edu.au Brisbane, May 2015

  2. Before we start… • Please feel free to stand, • and move • and sit • and stand • and sit etc…

  3. Overview • How much sitting do people do? • Research and the media • Is sitting related to health? • Tips and things to try at home

  4. Exercise IS good for you!

  5. How I spend my day

  6. What is sedentary behaviour? Any waking behaviour with low energy expenditure while in a sitting or reclining posture Sedentary Light PA Moderate PA Vig. PA 0 1 2 3 4 5 6 7 Metabolic Equivalents

  7. How do you spend your day? ? ? ?

  8. How sedentary are you? • How much time in total did you spend sitting or lying down and • Working or volunteering • In a car or using public transport • Watching television or videos/DVDs • Using the computer or Internet • Eating • Reading or doing hobbies • Socializing with friends or family • Doing any other activities • Remember to count any time in bed when you are not trying to get to sleep

  9. Variations across the lifespan Sedentary behaviour (%)

  10. How older adults spend their time

  11. Sedentary behaviour research

  12. Is sitting the new smoking?

  13. Stand Up

  14. The landscape has changed

  15. 45 kcal/day 80 kcal/day 27 kcal/day 54 kcal/day Source: Lanningham-Foster et al., Obesity Research, 2003

  16. Physical activity expended at the workplace has dropped dramatically 1 in 5 men 1 in 2 men Source: Church et al., PLoS One 2011

  17. Conductors Incidence of coronary heart disease Drivers 2.7 per 1000 p.a. 1.9 per 1000 p.a. Source: Morris JN et al. Lancet 1953: ii 1053-1057

  18. Health risks of too much sitting • High sitting time associated with: • Diabetes • Cardiovascular diseases • Cardiovascular & all-cause mortality • Musculoskeletal symptoms • Chronic kidney disease • Colon cancer • Weight gain & development of obesity • Metabolic syndrome • Metabolism changes • ++++ Sources: Wilmot et al., 2012 & 2013 Diabetologia; Thorpe et al., AJPM 2011;http://www.who.int/occupational_health/publications/en/oehmsd3.pdf;

  19. Health risks of too much sitting TV viewing >4 vs. <1 hrs/day • High sitting time associated with: • Diabetes • Cardiovascular diseases • Cardiovascular & all-cause mortality • Musculoskeletal symptoms • Chronic kidney disease • Colon cancer • Weight gain & development of obesity • Metabolic syndrome • Metabolism changes • ++++ • HIGH sitters had: • 2 x risk of developing diabetes • 2 x risk of developing or dying from cardiovascular disease • 1.5 x risk of dying prematurely • Compared to LOW sitters Sitting >8 vs. <3 hrs/day Sources: Wilmot et al., 2012 & 2013 Diabetologia; Thorpe et al., AJPM 2011;http://www.who.int/occupational_health/publications/en/oehmsd3.pdf;

  20. Prolonged sitting and health Every hour of TV viewing from age 25 reduces your life expectancy by 22 minutes Veerman et al 2011 Br J Sp Med

  21. It is also important how long we sit for Time of day • Long periods without getting up particularly detrimental • Higher waist circumference • Higher levels of blood fats & blood sugars

  22. We all need to sit…. So how much sitting is too much?

  23. New Australian Guidelines – sitting less • Minimize the amount of time spent in prolonged sitting • Break up prolonged sitting as often as possible • Sit less throughout the day • Stand up at least every 30 minutes

  24. http://www.heartfoundation.org.au/Healthy_Living/Physical_Activity/Pages/default.aspxhttp://www.heartfoundation.org.au/Healthy_Living/Physical_Activity/Pages/default.aspx

  25. Programs to change prolonged sitting • Stand Up For Your Health, Brisbane • Every Day Activity Supports You, Vancouver • Take A Break from Sitting, Seattle • Small Steps, Adelaide • Stand Up and Go, Melbourne

  26. What worked for people • Time-of-day • Break up sitting time during the evening • Constant pattern of activity to avoid ‘slumps’ • Extending activities • Displacement • ‘Buy’ sitting time by increasing activity • Replacement • Substitute seated activities with standing • Reminders • Set timers to limit sitting

  27. Try this out at home • Place the remote next to the TV so you have to get off the couch to change the channel • Do your ironing while watching TV • Stand up and walk around when talking on the telephone • Plan regular breaks when using the computer or reading • Stand up and stretch regularly • Extend your activities, e.g. hang the washing out in 3 trips

  28. Thank you for listening CONTACT DETAILS Paul Gardiner The University of Queensland p.gardiner@uq.edu.au @drpaulgardiner

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