Our jobs, binge-watching shows, and endless scrolling on our devices—all of these seem to encourage a pretty sedentary lifestyle, where sitting, reclining, or lying down becomes the norm.
Nowadays, it’s quite common to find ourselves sitting for extended periods. Data from the Centers for Disease Control indicates that around 25% of American adults are physically inactive, which means they aren’t moving much other than at work.
It’s widely accepted that being sedentary all day can elevate the risk of cardiovascular disease and lead to a decrease in muscle mass. However, recent research from the United Kingdom suggests that a sedentary lifestyle may also be linked to an increased risk of developing cancer and dying from it.
The study, published in PLOS Medicine, explored how prolonged periods of sitting relate to cancer risk and cancer-related mortality. The findings showed that individuals who broke their sitting time with movement or exercise had a lower likelihood of dying from cancer.
Specifically, those who interrupted long periods of sitting with at least an hour of light activity—think walking slowly or doing chores like washing dishes—had a 12% reduced risk of cancer-related death.
Even more interesting, replacing just 30 minutes of being sedentary with moderate exercise (like walking at a pace of 3 to 4 miles per hour) resulted in an 8% decrease in the risk of dying from cancer. And those who replaced a mere five minutes of sedentary time with vigorous activity, such as brisk walking, saw a significant 22% reduction in their risk.
“The main takeaway here is to just get up,” said Dr. Heidi Prather, who leads the Hospital for Special Surgery’s Lifestyle Medicine Program in New York, although she isn’t connected to this study.
“We’re often bound to our computers or cars, which keeps us inactive, but even small breaks of activity can yield powerful benefits, according to the data. This is true not just for reducing cancer death risks but also for the chances of developing cancer,” she added.
In the research, data was collected from 91,292 adults who wore wrist trackers for a week to record their physical activity and sedentary time. These participants were then observed for an average of 12.38 years to track cancer diagnoses and deaths.
The researchers categorized sedentary behavior into two types: prolonged sedentary behavior—which is sitting for over 30 minutes—and interrupted sedentary behavior, described as sitting less than 30 minutes, broken up by movement.
Individuals with high levels of prolonged sedentary behavior had higher chances of developing several types of cancers, including breast, colorectal, esophageal, thyroid, and liver cancer, as well as a heightened risk of dying from these illnesses.
While it’s clear that breaking up long periods of sitting is vital for improving muscle engagement and cardiovascular health, this study has its limitations. The authors mentioned that the participants, drawn from the U.K. Biobank health database, generally exhibit “higher physical activity levels than the average U.K. population.” Plus, the exact nature of participants’ sedentary activities—whether they were working, commuting, or watching TV—is unknown.
Movement helps reduce inflammation in the body, which can decrease the risk of cancer.
Dr. Prather notes that for specific cancers, such as breast, colorectal, and prostate, about 60% of the risk is tied to genetics. However, 40% is impacted by lifestyle factors—including diet, sleep, stress levels, social connections, and, yes, exercise.
“These factors combined expose us to chronic inflammation and systemic diseases, like cancer,” Prather stated.
Sedentary lifestyles can also lead to obesity, which is another factor linked to various types of cancer.
In the end, aim to move more — and that’s important even if you regularly exercise.
While having a regular exercise routine is ideal, it’s not feasible for everyone. This research highlights that even if you’re not out running or taking Zumba classes, any kind of movement can be beneficial for health.
“It doesn’t need to be overly strict,” Prather said. Simple actions like parking farther from the store, using stairs instead of elevators, or getting off public transportation a stop early can all contribute positively.
Every little bit matters, she emphasized.
“Start with small goals that can lead to bigger achievements. Even something trivial can be a good start,” she suggested.
Perhaps your goal could be to walk for ten minutes every day after lunch, or taking the stairs rather than the elevator. Maybe even just a quick break to wipe down counters. Everyone’s idea of movement can differ, and there’s no “wrong” goal.
It’s also important to recognize that simply going to the gym regularly doesn’t exempt you from the need to move throughout the day. If you spend long hours sitting, whether at work or relaxing at home, it’s crucial to balance that out.
“Get up and move because this study shows that breaking prolonged periods of immobility is essential,” Prather advised. “Prolonged sedentary behavior can be as risky as not exercising at all.”
No matter how often you might work out, it’s crucial to intersperse your routine with some walking or standing breaks throughout the day to keep blood circulation flowing and muscles engaged.
“We were designed to move, not to sit,” Prather concluded.
