SITTING IS THE NEW

SMOKING
By : Dr. Sarbani Gon
(Addl. CMO BRPL)

Disclaimer : This presentation does not contain any copyright and is not downloaded

Sitting is the New Smoking

Sitting disease is getting much publicity lately
and for a good reason. The scientific evidence is
mounting that being idle for long stretches, day
in and day out can contribute to back pain,
obesity, type 2 diabetes and heart diseases.
According to Centers for Disease Control and
Prevention (CDC), sitting for one hour is as
unhealthy as smoking two cigarettes.
Studies have linked excessive sitting to being
overweight and obese, type 2 diabetes, cancer
and premature death.

Comparison between smoking and sitting

No difference
Smoking
Sitting
Once regarded as
normal
High proportion of
people did it
Planned activity does
not negate negative
effects
Increases risk of CVD,
type 2 diabetes and
certain cancers

Regarded as normal
High proportion of
people do it.
Planned activity does
not negate negative
effects
Increases risk of CVD,
type 2 diabetes and
certain cancers

Not easy to quit if is the Not easy to change as it

norm
is the norm

Significant benefits of getting up

from sitting positions and moving
every hour:

21% reduction
25% reduction
27% reduction
30% reduction
diabetes
50% reduction

in
in
in
in

risk
risk
risk
risk

for
for
for
for

Breast Cancer
Colon Cancer
stroke incidence
developing type 2

in hypertension incidence

Sitting in front of TV isnt the only concern. Any

extended sitting, such as behind a desk at work
or behind the wheel can be harmful.

Why sitting for >90 minutes is dangerous- Ill

effects of prolonged sitting
The culprit is 8 to 12 hours a day of
uninterrupted working at office desks,
socializing on computer, watching
television and driving vehicles. Those who
exercise have slightly less risk, but
exercise does not eliminate the impact of
prolonged sitting.
Physical inactivity has been shown to
contribute to the following health
conditions:

Increase in incidence of obesity and

insulin resistance, leading to
development of diabetes.

Increase in risk for certain CVDs.

Decrease in skeletal muscle mass.

Associated with high mortality rates.

It has been seen in various studies that

women who sat for 6 plus hours a day
were 40% more likely to die within the
study period, compared to women who sat
for less than 3 hours a day.

Increase in blood pressure and

cholesterol levels.
Researchers
have found and continue to find evidence that prolonged

Increase
in the risks
of certain
sitting
increases
the
risk ofcancers.
developing several serious illnesses like

various
typestoof
cancer,

Contribution
anxiety
and heart disease and type 2 diabetes.
depression.

Job Profiles Requiring Prolonged Sitting

There are certain job profiles which constantly require
prolonged hours of sitting under immense mental stress.
Few examples of these overburdened job profiles are
listed here:

Administrative jobs: Chairman, Directors, Executive officers,

Managers etc.
People working in office (desk jobs) : Clerical jobs,
accountants, bank employees, call centres (BPO industries).
Drivers/ pilots
Writers/Editors/ Reviewers

These professionals have less propensity to move and

are under constant pressure of projects, target
completion or high customers load, etc.

Top 10 ways to take office breaks:

Walk to deliver messages rather than using the computer or phone

among colleagues.
Use a restroom or water fountain that is further away than usual.
Frequent tea/ coffee breaks.
During lunch time dont eat at your desk and go somewhere else.
Take frequent breaks to freshen up in office.
Break the monotony by walking around the office for short periods
(1 to 2 minutes).
Talk to friends and colleagues in person instead of using intercom.
Answer any phone call by standing up and moving away from the
desk.
Keep dustbin a little far place so as to make the person to stand up
frequently.
Stand up for few minutes from the chair after every hour.

Role of Daily Exercise (DE) in motivating

DEs play a vital role in promotion and encouragement of interventions that
support the integral function that being active holds in diabetes selfmanagement.

This includes working with patients to identify the best programme for
each person based on individual needs and preferences as well as support
to overcome barriers.

A DE can help high risk patients in the following ways:

By explaining why physical activity is important for diabetes people and

the importance of walking.

By emphasizing on visits to concerned diabetologist before starting any

exercise.

By recommending safe and effective physical activity options/

interventions.

By evaluating physical, cognitive and emotional barriers to a regular

walking activity programme and counseling strategies.

Individuals with or at risk for diabetes should engage in appropriate levels

of daily physical activity based on personal preference and physical
limitations.

Thank
You