Sitting Can Kill You

[John Nguyen]

OK, a silly scare-tactic title. But...

This study (http://www.ms-se.com/pt/re/msse/abstract.00005768-200905000-00005.htm;jsessionid=KLLfK7d2GvcXwPBmBZp3pX6lhvMCv c4zTylzzHY2lRQwM8QDDWbJ!-847254088!181195628!8091!-1) seems to associate sitting and a shorter life.

"Conclusions: These data demonstrate a dose-response association between sitting time and mortality from all causes and CVD, independent of leisure time physical activity. In addition to the promotion of moderate-to-vigorous physical activity and a healthy weight, physicians should discourage sitting for extended periods."

Before you think that this is a no-brainer and you can't believe that there was a study on this, make sure to read closely that the result is "independent of leisure time physical activity." In other words, even if you're working out at a gym or are physically active, sitting longer is still associated with mortality (over a period of 12 years, which was the study length).

[John Nguyen]

And this study shows that, even though intense training (i.e. resistance training and interval training) results in lower hemostatic responses (less sluggish circulatory), it does not reduce inflammatory markers. Walking results in both. Click here. (http://pt.wkhealth.com/pt/re/sjms/abstract.00013584-200812000-00009.htm;jsessionid=KLTMxD0Lc01vsmWChc9N7KrGzmJyQ lJTZy0J8pl6D8QVXkwl4k1G!-631714950!181195629!8091!-1)

"... vigorous activity was inversely associated with hemostatic markers but not with inflammatory cytokines. Regular walking is associated with lower levels of hemostatic and inflammatory markers independently of vigorous physical activity in healthy men and women."

[Leo Cunningham]

And this study shows that, even though intense training (i.e. resistance training and interval training) result in lower hemostatic responses (sluggish circulatory), they do not reduce inflammatory markers. Walking results in both. Click here. (http://pt.wkhealth.com/pt/re/sjms/abstract.00013584-200812000-00009.htm;jsessionid=KLTMxD0Lc01vsmWChc9N7KrGzmJyQ lJTZy0J8pl6D8QVXkwl4k1G!-631714950!181195629!8091!-1)

"... vigorous activity was inversely associated with hemostatic markers but not with inflammatory cytokines. Regular walking is associated with lower levels of hemostatic and inflammatory markers independently of vigorous physical activity in healthy men and women."

Say it ain't so. Will this year's FGB therefore be replaced with a delightful stroll around Los Altos? Are we to abandon HIIT in favor of LSD? (And are there other trends from the 1970's we have to re-adopt?) Surely there must be contrary studies to reassure the converted. . . .

[John Nguyen]

Say it ain't so. Will this year's FGB therefore be replaced with a delightful stroll around Los Altos? Are we to abandon HIIT in favor of LSD? (And are there other trends from the 1970's we have to re-adopt?) Surely there must be contrary studies to reassure the converted. . . .

:)

Hi Leo. At this year's FGB you will be wearing a weight jacket through all 3 rounds.

No need to abandon high intensity exercises as they provide many fitness and health benefits (if you don't over-do them, that is; and, this threshold depends on the individual and often remains debatable) that walking cannot. The inflammation response to intense exercises (Resistance training, HIIT, etc.) is a necessary physiological process that triggers positive adaptation. It's a good thing within the chain of events that ultimately makes us more fit.

This study simply shows that walking doesn't produce inflammation and can actually lower inflammation, which is also a positive effect for long-term health. There must be balance. Remember, inflammation doesn't occur only from intense exercise, but also from many other things in life, such as a poor diet, stress, sleep deprivation, environmental toxins, etc. Walking, according to this study, may help lower acute and chronic inflammation, the latter of which has been shown to cause diseases of all kind.

So, whether you're a super Crossfitter or elite weightlifter or championship sprinter, walking will balance or add to your overall health. Obviously, if you can knock out over 350 reps in FGB or punch out a sub-3-minute Fran, walking won't increase your fitness. But the study isn't looking at walking from this angle. What we can take away from this, therefore, is that walking should be a part of our healthy activities, regardless of our fitness goals. The inclusion of walking should be no different from the inclusion of eating well. Both is good for us.

By the way, the fitness trend of the 70s is not so much walking, but steady-state "cardio" like running. Walking has been in vogue for over 2.5 million years.

Cheers! :)

[Leo Cunningham]

Thanks for the thoughtful response.
The role of walking, properly understood, was especially good news to Nellie, my terrier, who has apparently always had my interests at heart in encouraging walks.
And I am also relieved that I can shave the Dirk Digler mustache I had begun ;)
Seriously, two very interesting studies: thank you for the explanations.

[John Nguyen]

Leo, you should keep the Dirk Digler mustache. It goes well with the 1970s jogging suits that are fashionable these days (even though rappers mostly wear them).