Did you know that for every 15 minutes you spend sitting at your office or home, your cancer risk increases by 1 percent? It’s time to cut back on that sedentary lifestyle and reduce the chances of facing those cancerous consequences.
The link between sitting and cancer risk
Researchers at the University of Regensburg in Germany have found that sitting for extended periods of time may increase your risk of certain types of cancer. The study, which involved four million people, showed that for every two hours you sit, your risk of colon cancer climbs by 8 percent, lung cancer risk goes up by 6 percent, and, for women, the chances of endometrial cancer increase by 10 percent.
What’s even more alarming is that your cancer risk from prolonged periods of sitting still goes up even if you take a break during the day to go for a jog or engage in other forms of exercise. In the study, sitting and watching TV were linked most strongly to colon and endometrial cancer. The researchers believe this correlation is related to people’s habits of eating junk food and drinking sugary soft drinks while they stare at the screen for hours at a time.
Why sitting for long periods increases cancer risk
While the exact reason for this relationship between sitting and cancer is not yet fully understood, there are several theories. According to the American Cancer Society, one possibility is that sitting for long periods can cause a decrease in insulin sensitivity. Insulin is a hormone that helps regulate your blood sugar levels, and reduced sensitivity to it can lead to higher levels of blood sugar, which could encourage the growth of cancer cells.
Another possible explanation for the link between sitting and cancer risk relates to weight gain and obesity. When people sit for extended periods, they often consume empty calories and do not burn many calories through physical activity. This can lead to weight gain and ultimately obesity, which is a known risk factor for many types of cancer.
There’s also the hypothesis that sedentary behavior may contribute to inflammation in the body, which could encourage the growth of cancerous cells. While more research is needed to confirm these theories, there seems to be enough evidence to suggest that sitting for extended periods might be linked to an increased cancer risk.
What you can do to minimize your risk
Luckily, there are plenty of ways you can minimize this risk and improve your overall health in the process:
- Stand up and move more often: Whenever possible, stand up and move around during your workday. Try to aim for walking around for a minute or two every hour. Not only can this help reduce the risk of cancer, but it can also help prevent other health issues related to prolonged sitting, such as heart disease and diabetes.
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Use a standing desk: If you work in an office, consider swapping your traditional desk for a standing or adjustable height desk. This will allow you to switch between sitting and standing throughout the day, reducing the time you spend sitting.
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Break up your sitting time with short bursts of physical activity: Instead of sitting for long hours straight, try breaking up your sitting time with short bursts of physical activity. You can do simple exercises like jumping jacks, squats, or a quick walk around the block to get your heart rate up and help counteract the negative effects of sitting.
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Engage in regular exercise: While exercise alone may not fully counteract the dangers of sitting for extended periods, it is still an essential component of a healthy lifestyle. Aim to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, along with muscle-strengthening activities on two or more days a week.
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Make healthier choices during screen time: When you’re watching TV or using other electronic devices, try to make healthier choices like snacking on fruits, vegetables, or nuts instead of junk food. Also, consider drinking water or herbal tea instead of sugary soft drinks.
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Schedule standing or walking meetings: For work-related meetings, opt for standing or walking meetings instead of sitting in a conference room. This not only promotes more physical activity but also helps to increase energy levels and boost creativity during collaborative discussions.
By taking these simple steps and incorporating more movement into your daily routine, you can help reduce your cancer risk, improve your overall health, and enjoy a higher quality of life without feeling chained to your couch. Start today and reap the benefits of an active and healthier lifestyle!
