How Sitting Impacts Older Folks' Health and What They can do to get more Active

 Long-term sitting can lead to a number of health problems, according to experts.

·   A recent study found that cutting back on sitting time by as little as thirty minutes a day can reduce blood pressure.

·   Reducing sitting time is similar to boosting physical activity and lowering blood pressure, according to researchers.

·   It was stated that the majority of walking hours for elderly folks are usually spent sitting.

If older persons reduced their amount of time spent sitting, even by just thirty minutes a day, their blood pressure may drop. 283 people with a body mass index between 30 and 50 who were between the ages of 60 and 89 were included in the study.

 

The participants received:

 

·     Ten health coaching sessions spread over a six-month period.

·     A standing tabletop desk.

·     Activity trackers were given to the participants.

Goal setting for minimizing sitting time was the main emphasis of the coaching sessions. Remotely, participants completed the majority of the coaching sessions.

Health coaching was also provided to a second set of individuals. Their objectives were unconnected to standing or increased activity and instead concentrated on general health.

 

What a Study on Sitting and Elderly Individuals Revealed to Researchers

 

The study participants who got coaching sessions centered on sitting time decreased their levels of inactivity by roughly half a day, according to the researchers. Additionally, the individuals' blood pressure dropped by nearly 3.5 mmHg.

 

The researchers observed that the drop in blood pressure is similar to an average drop of 3 mmHg in weight loss studies and a reduction of 4 mmHg found in studies looking at increased physical activity as a means of lowering blood pressure.

The authors of the study claim that reducing sitting time can enhance general health. Between 65 and 80 percent of older persons' waking hours are spent sitting, and sitting raises the risk of heart disease and diabetes, among other health issues.

 

"It is highly recommended to minimize sitting time in order to improve blood flow from a cardiovascular standpoint," the physician stated. It works wonders for musculoskeletal problems as well. The way the researchers described how this lowers blood pressure physiologically—by frequently interrupting the posture of bent arteries and enhancing blood flow and vascular shear stress—is intriguing.

Experts clarify, "Unlike the effect one gets from aerobic exercise (hormonal, release of endorphins, vasodilatation effect), which makes more sense, it is unclear how this translates to longer-term blood pressure reductions."

 

Heart Health and Physical Exercise

Numerous research on the advantages of regular physical activity have been published throughout the last ten years. Among them are:

 

·  Three one-minute bursts of intense movement can lengthen one's life, according to a 2022 study.

·   A meta-analysis revealed a link between greater daily activity and a decline in chronic illnesses.

Experts claim that the results of this earlier research are further supported by the current investigation. Although 3.5 mmHg is not much, it is a start and might be beneficial. The researchers did leave out individuals that I would have preferred to see included, such those who already had cardiovascular disease or diabetes.

Experts clarify, "The data indicates that a modest increase in activity leads to a modest decrease in blood pressure." "I believe my preference would be to recommend taking a quick stroll. But since this group is extremely overweight, it could be a good idea to begin with a few minutes of standing exercise. However, concentrating on losing weight in addition to or instead of exercising would definitely produce far better outcomes. Overall, the study supports our prior knowledge that getting up has some, albeit slight, health benefits. The key point is that increasing physical exercise is good for your health.

There is disagreement over whether a 3.5 mmHg drop is negligible. This reduction is viewed as a significant achievement by a cardiologist.

An expert said, "The study shows that every little bit helps." "If the objective is too lofty, like walking 150 minutes a week, people won't be inspired to keep going. Therefore, I would advise beginning modestly and informing individuals that studies like this one support the notion that they don't have to climb a mountain. The apparently easy advice to stand up can have a significant positive impact on their health.

 
The expert continued, "Even though this study concentrated on older, overweight individuals, I think the premise can be applied across the board."

How Health Problems Might Arise from Sitting

According to an expert, "sedentary behavior contributes to obesity and cardiometabolic unhealthiness." "The most feared immediate complication offsetting too much' is probably blood clot formation in the lower extremities that may enter the lungs as a result of extended sitting, such as during long-haul flights."

 
For some jobs, sitting all day is unavoidable; therefore a total of 12 hours of sitting could be reasonable as long as there is a frequent break from this. Every hour is the easiest to remember, the expert continued. "Here, the fall in systolic blood pressure is explained by the interruption to sitting (moving to a standing position). I concur that this habit improves blood flow. Walking or standing up every hour probably keeps our blood vessels "trained" to do so and promotes healthy circulation, especially in our lower limbs.

According to the doctor, research on prolonged sitting is still ongoing. However, we are aware that it can result in diabetes, heart disease, and early death. Additionally, it may be detrimental to one's mental health.

"There is not much research on how long is too long to sit in," according to the specialist. "Prolonged sitting affects the cardiovascular system, muscle tone, bone, glucose metabolism, and metabolism."

 

Ways to Cut Down on Sitting

According to an expert, "many people tend to overthink activity—they think they need a complex exercise plan." However, this study advises people to move around.
The expert continued, "The researchers give us a very simple change that everyone can make." "I enjoy the concept of 'active snacks,' which are quick bursts of activity. Any activity is beneficial as long as you get up and move.

An expert offers the following strategies to help you remember to be less sedentary:

 

·         Configure wearable tech with alerts.

·         Keep in mind to get up and move around the office every 30 or 60 minutes.

·         Ask to be able to work at a standing desk.

·        Encourage one another to remind each other to stand and walk frequently if you have coworkers on the job site.

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