天博体育

I spend most of each workday sitting in a chair, my fingers the only part of my body moving with any intensity. Technology lets me鈥攁s well as millions of other people鈥攅arn a living from the relative comfort of our desks, without having to break a sweat or even stand up. Once the workday is done, we can transition straight from desk to car to couch, taking barely a step in between.

The ease of our modern workday could come at the expense of our longevity. A new study of older women in the finds that sitting for long stretches of time increases the odds of an untimely death. The more hours women in the study spent sitting at work, driving, lying on the couch watching TV, or engaged in other leisurely pursuits, the greater their odds of dying early from all causes, including heart disease and cancer.

And here鈥檚 the kicker: Even women who exercised regularly risked shortening their lifespan if most of their daily hours were sedentary ones.

鈥淓ven if you are doing the recommended amount of moderate to vigorous exercise, you will still have a higher risk of mortality if you鈥檙e spending too many hours sitting,鈥� says Dr. JoAnn Manson, one of the study鈥檚 authors, and chief of preventive medicine at Harvard-affiliated Brigham and Women鈥檚 Hospital. 鈥淓ach of these behaviors is important and has an independent effect on cardiovascular disease and mortality.鈥�

How exactly sitting contributes to reduced longevity isn鈥檛 clear, but there are a few possible mechanisms. 鈥淪edentary behavior is associated with an increased risk of the development of chronic conditions such as type 2 diabetes and cardiovascular disease,鈥� says Dr. I-Min Lee, professor of medicine at Harvard Medical School.

When you sit, you expend fewer calories than you would while standing, and you demand little effort from your muscles. Sitting too much can also lead to other behaviors that contribute to obesity and heart disease. 鈥淢any times when people are sitting, what are they doing? They鈥檙e often watching TV and snacking,鈥� says Dr. Manson.

Work out

One way to avoid prolonged sitting during the workday is to switch to a standing desk, or one that can adjust to sitting and standing positions. , which let workers walk at a leisurely pace while they type or answer the phone. However, these machines are pricey, and if you set the speed too high your legs will wear out before 5 o鈥檆lock rolls around.

An easier, no-cost solution is to set your smartphone timer to go off every 30 to 60 minutes during the day. When the alarm rings, 鈥淪tretch and move around the office to avoid any prolonged sitting at one time,鈥� Dr. Manson recommends.

Sit less

How much sitting can you safely do in a day? In the study, women who were inactive for 11 or more hours a day fared the worst, facing a 12% increase in premature death, but even lesser amounts of inactive time can cause problems. 鈥淥nce you鈥檙e sitting for more than 6 to 8 hours a day, that鈥檚 not likely to be good for you,鈥� Dr. Manson says. You want to avoid prolonged sitting and increase the amount of moderate or vigorous exercise you do each day, she adds.

When it comes to exercise, 鈥淎ny activity is good,鈥� says Dr. Lee. 鈥淪ome is better than none, and more is better than less.鈥� Ideally, work in a full half-hour or hour of exercise each day, while trying to be active鈥攅ven in short spurts鈥攖he rest of the time. But if you can only squeeze in 10 minutes of dedicated exercise at a time, aim for that.