A new study published in the American Journal of Epidemiology contradicts the theory that all you have to do is exercise an hour a day to live a long happy life. The American Cancer Society’s Cancer Prevention II study between 1992 and 2006 looked at 53,440 men and 69,776 women who had NO history of heart attack, stroke, cancer emphysema or any other lung disease and determined that there’s a link between sitting and death rate. Researchers measured the amount of activity time and sitting time of each of the participants. Results: Men who sat more than 6 hrs. per day were 18% more likely to die than those who sat only 3 hrs per day. And for the Women, the results were even worse. Those who sat 6 or more hrs. per day were 37 % more likely to die compared to women who sat only 3 hrs per day.
And here’s the kicker. The death rate didn’t change when physical activity was added into the mix. Now it looks like exercise alone won't safeguard you against other destructive lifestyle habits. Although it helps when you compare the numbers to those who sat on their butts without exercise. (94% higher death rate for men and 48% for women). This study proves that as I’ve said all along, you can’t exercise away a bad diet and sitting on your butt in front of a the TV, computer or video games for hours on end, isn’t the ticket to optimal health.
There are several reasons why the results came out the way they did. One is the food. More proof that bad food is the root of all evil. I’m not a betting woman, but if the researchers monitored the diets of the participants, chances are most of them ate a very SAD (Standard American Diet) diet consisting of tons of fast, processed and packaged foods. Also think about the consequences of sitting around all the time which are: decreased circulation, metabolism and a suppressed immune system. Not good circumstances for preventing degenerative diseases by any means. It’s no wonder that the biggest killers in the study were cardiovascular disease and cancer.
So how much do you sit each day? Add it up and let us know what your numbers are in the comment section. I haven't figured out my average yet, but it's made me want to look into setting up my desk a little more like this. 
Moral of the story here, since we’re in this day an age of brain stimulating smart phones, I Pads and X-Boxes take time to walk around a little while you’re reading your email, texting or messing with your favorite app. And while you’re at it, add some exercise to your day, sit less and eat real food. It may add years to your life.
Uh oh 🙂
makes ya think a little doesn’t it???
WE'RE TRUCK DRIVERS AND HAVE TO SIT 10 HOURS A DAY JUST TO DRIVE, THEN WE SIT WHILE THE OTHER DRIVES. I FEEL LIKE WE'RE KILLING OURSELVES. BETWEEN VERY TIGHT DELIVERY DEADLINES, LOUSY SLEEP BECAUSE THE TRUCK IS MOVING ALL THE TIME, AND NEVER, NEVER, NEVER ANY RELIEF FROM THE STRESS OF THIS JOB, OUR HEALTH HAS TAKEN A BACK SEAT. WE CAN ( AND DO OK) WITH THE FOOD THING, BUT, NO EXCERCISE, SITTING ALL THE TIME, AND NO GOOD SLEEP IS PRIMING US FOR DISASTEROUS HEALTH PROBLEMS. AFTER 2 YRS OF BEING LAID OFF, THIS JOB IS PAYING THE BILLS. HELP!
BJ, so sorry you're up against so many health blocking factors as an over the road driver. The cards are certainly stacked against you guys in so many ways. You're right, getting the food right is the easiest challenge you're faced with. And since it's the easiest factor to control it's real important that you both focus on squeaky clean eating while you're on the road and save the occasional indulgences for your off days. If you haven't checked out these simple dietary guidelines found on the Weston A. Price Foundation site here's the link. http://www.westonaprice.org/basicnutrition/dietguidelines.html
Now the sleep and exercise part of the equation are a bit tougher to manage as you already know. Do you have a sleeper cab? If so, have either of you ever tried meditation? Studies have proven the restorative benefits of deep daily meditation. If you're looking for help with calming down a busy stressed out brain, there are many guided down-loadable audio tools that are very helpful there are some free downloads on this site http://www.chopra.com/library/guidedmeditations or you can check out this site too http://www.deep-zen.com
As far as exercise goes, my best suggestion right now (until we can come up with something better) would be to do a quick body-weight workout (see examples here:http://youtube.com/debfroehlich) about 3 days per week on your fuel stops. You can even split up a quick 20 min workout into 2 parts and only extend your stop 10 minutes. Then on the other days on your stops, go for a quick 10 min walk 2 – 3 times throughout the day. Every little bit of movement helps. I'll be putting my thinking cap on for other exercise solutions. My Dad used to be an over the road driver (he's lucky to drive local now) and has a sleeper cab so I can do some research and development and maybe come up with some other solutions.
Hope these tips help.
Hang in there. 🙂
Hey Deb –
Great article. I've recently sent my parents and brother each a pedometer, like the one you've given Mike that they can plug into the computer and the software breaks down and keeps track of their steps each day. Obviously, my motivation was for them to move around more and hopefully enjoy using this new gizmo. Mom called last week to say that she and my brother had been out walking in the evenings and she reached 11,000 total steps in one day! They are all wearing their new pedometers and walking more. I'm thrilled to think maybe this is one more thing to keep all of them around longer! Thanks!
Great news! Isn't it something how a little gadget like that can bring awareness and inspire motivation. Hope they make the movement a habit and a permanent part of their day.
Just gotta keep moving! I sometimes sit too long at the computer while I'm working. This is a good reminder to get up!
I know what you mean, sometimes I sit too long too. That's what's made me want to look into the stand up desk so I have the option to mix it up.
Hi! I love how informative and great your articles are. Can you recommend any other Spiritual Awakening blogs that go over the same topics? Thanks a lot!