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Stand Up to Ageing - Paul Gardiner 2015 PAJ Presentation
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
6. What is sedentary behaviour?
Sedentary Light PA Moderate PA Vig.
PA
Sedentary Light PA Moderate PA Vig.
PA
0 1 2 3 4 5 6 7
Metabolic Equivalents
Any waking behaviour with low energy expenditure
while in a sitting or reclining posture
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
18. Source: Church et al., PLoS One 2011
1 in 2 men 1 in 5 men
Physical activity expended
at the workplace has
dropped dramatically
19. Incidence of coronary heart disease
• Conductors
Source: Morris JN et al. Lancet 1953: ii 1053-1057
2.7
per 1000 p.a.
1.9
per 1000 p.a.
Drivers
20. Health risks of too much sitting
• High sitting time associated with:
o Diabetes
o Cardiovascular diseases
o Cardiovascular & all-cause mortality
o Musculoskeletal symptoms
o Chronic kidney disease
o Colon cancer
o Weight gain & development of obesity
o Metabolic syndrome
o Metabolism changes
o ++++
Sources: Wilmot et al., 2012 & 2013 Diabetologia; Thorpe et al., AJPM 2011;
http://www.who.int/occupational_health/publications/en/oehmsd3.pdf;
21. Health risks of too much sitting
• High sitting time associated with:
o Diabetes
o Cardiovascular diseases
o Cardiovascular & all-cause mortality
o Musculoskeletal symptoms
o Chronic kidney disease
o Colon cancer
o Weight gain & development of obesity
o Metabolic syndrome
o Metabolism changes
o ++++
Sources: Wilmot et al., 2012 & 2013 Diabetologia; Thorpe et al., AJPM 2011;
http://www.who.int/occupational_health/publications/en/oehmsd3.pdf;
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
TV viewing
>4 vs. <1
hrs/day
Sitting
>8 vs. <3
hrs/day
22. 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
23. 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
24. We all need to sit….
So how much sitting
is too much?
25. 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
27. 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
28. 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
29. 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
30. Thank you for listening
CONTACT DETAILS
Paul Gardiner
The University of Queensland
p.gardiner@uq.edu.au
@drpaulgardiner
Hinweis der Redaktion
We have changed our physical environment to encourage driving
Move from small houses on big blocks to subdividing and creating big houses on small blocks
At home – instead of washing clothes or dishes by hand, we now use washing machines and dishwashers
This means that we are not spending as much energy doing just day-to-day activities
In the workplace, physical activity levels have dropped dramatically
In the 1960s, 1 in 2 men were physically active at work – now it is 1 in 5
Even in the last 5 years at my work, I know that many of the tasks I used to do that required me to get up and move – like walk to the library, or file a paper – I now do all on my computer
The first evidence of the health impacts of all this sitting was shown in the seminal studies of Jerry Morris in the 1950s.
Here – he compared the incidence of coronary heart disease of drivers of london’s double deckers buses – who typically sat about 90% of their work shift – to the conductors, who typically climbed 500-750 steps in a working day.
Reporting that the incidence of CHD was substantially higher in the drivers compared to the conductors
However, it wasn’t until decade or so that the health impacts of sitting were revisited.
Now – there is substantial evidence that too much sitting has both short term and long term impacts on health
With associations observed with XXX (pick a few) – with more evidence growing daily
However, it wasn’t until decade or so that the health impacts of sitting were revisited.
Now – there is substantial evidence that too much sitting has both short term and long term impacts on health
A recent review of studies showed that people in the highest sitting category – regardless of how it was measured – had:
2 x the risk of developing diabetes, cardiovascular disease, or dying from CVD and
1.5 times the risk of dying prematurely
Compared to people in the lowest sitting category
Importantly – new research is showing that is not just how much you sit for, but also how long you sit for at one time
This figure shows a simple depiction of a persons activity across the day. Sitting is in red, standing in yellow, and moving in green.
You can see that they stand for a long period in the morning, and then sit for two long periods in the afternoon.
We are now showing that these long periods of sitting without getting up are particularly detrimental, with prolonged unbroken sitting linked to higher waist circumference, and higher levels of blood fats and blood sugars
We do all need to sit – but how much sitting is too much?
So how much sitting is too much and how often should I get up?
Well – we don’t know yet
But the new Australian guidelines for physical activity recommend minimizing the amount of time spent in prolonged sitting and breaking up prolonged sitting as often as possible
And while we wait to get further evidence on just how much is too much, I recommend to sit less throughout the day, and to stand up at least every 30 minutes