Key facts and research results
Bruellman R, Pahlen S, Ellingson JM, Corley RP, Wadsworth SJ, Reynolds CA (2024) A twin-driven analysis on early aging biomarkers and associations with sitting-time and physical activity. PLoS ONE 19(9): e0308660. https://doi.org/10.1371/journal.pone.0308660
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Who participated in the study?
- Researchers from the University of Colorado and the University of California collected data from young people aged 28 to 49 (average age 33).
- Participants reported spending an average of 9 hours a day sitting, with some spending up to 16 hours.
- Physical activity levels ranged from 80 to 160 minutes of moderate exercise per week.
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What was measured?
- The researchers analyzed indicators such as cholesterol levels, body mass index (BMI), insulin sensitivity, and inflammatory markers.
- Sitting time was directly correlated with increased levels of "bad" cholesterol and inflammatory markers.
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Results:
- Each additional hour of sitting during the day adds approximately 1 year to biological age .
- People who sit for more than 10 hours a day have a 25% higher risk of premature cellular aging.
- Even regular physical activity in the recommended amount (20–30 minutes per day) does not fully compensate for the negative effects of prolonged sitting.
Why is prolonged sitting so dangerous?
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Circulatory disorders:
- Sitting slows down blood circulation, which can lead to varicose veins, thrombosis, and cardiovascular disease.
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Metabolic changes:
- Reduced insulin sensitivity increases the risk of type 2 diabetes.
- High cholesterol increases the risk of atherosclerosis.
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Inflammation and stress:
- Prolonged sitting is associated with chronic inflammation, which affects all body systems.
What can be done to reduce the negative impact?
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Regular breaks:
- Get up and move around every 30 minutes. Even 2–3 minutes of activity can improve circulation and relieve tension.
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Use height-adjustable desks:
- Alternating between sitting and standing positions reduces the strain on the spine and joints.
- According to research, standing for 2 hours a day can reduce the risk of cardiovascular disease by 10%.
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Intense physical activity:
- Add at least 150 minutes of moderate or 75 minutes of vigorous exercise per week to your routine.
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Control your posture:
- Use ergonomic chairs that support the correct back position.
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Reduce screen time:
- Try replacing watching TV with a walk or light physical activity.
The results of this study highlight that a sedentary lifestyle is one of the key factors in premature aging. However, by implementing simple habits such as taking regular breaks, using standing desks, and increasing physical activity, you can significantly reduce your risks and improve your quality of life. Remember: even small changes can have a big impact on your health and longevity.
As Ryan Brullman, a PhD candidate in the Department of Genetics, Genomics and Bioinformatics at the University of California, Riverside, points out, young people tend to think that they are immune to aging. They think, “I have a great metabolism, I don’t need to worry until I’m 50 or 60.” But what they do during this critical period of life affects the future.
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