Sitting can have health benefits when paired with other activities.

There is a common belief that going to the gym can counteract the negative effects of prolonged sitting at work.

However, scientific evidence indicates that this is not the case. Sitting for extended periods increases the risk of heart disease and premature death, regardless of how much exercise individuals engage in.

Despite the fact that human evolution favors conserving energy and resting for long periods should not be harmful, it appears that some forms of rest are more beneficial than others. Sitting, it seems, is not a favorable form of rest, unless you take into account the following...

An analysis of 47 studies found that prolonged sitting is associated with a higher incidence of heart disease, type 2 diabetes, cancer, and overall mortality, irrespective of physical activity levels.

Evolutionary biologists from the University of California found this phenomenon puzzling. Evolutionary pressures typically promote strategies that minimize energy expenditure, so it is illogical for our health to suffer due to prolonged sitting.

Overview

To unravel this paradox, researchers enlisted the help of the Hadza tribe in Tanzania, who lead a hunter-gatherer lifestyle similar to that of early humans.

Prior research on the Hadza tribe revealed that they are physically active for several hours each day through hunting and gathering activities. The Hadza also exhibit excellent heart health, with optimal blood pressure and healthy cholesterol levels.

However, there are still many hours in their day that are unaccounted for. Scientists hypothesized that the Hadza's lack of chronic diseases seen in industrialized nations could be attributed to their resting habits.

To test this hypothesis, researchers monitored the activity levels and downtime behaviors of 28 Hadza individuals aged between 18 and 61 by having them wear activity-tracking devices on their thighs for eight days.

The study confirmed previous findings that the Hadza tribe has high activity levels, exceeding the recommended 150 minutes of weekly physical activity for Americans. Despite this, the Hadza also spend a significant amount of leisure time, similar to individuals in developed countries, typically around nine to ten hours per day.

Lead researcher David Raichlen, a professor of Human and Evolutionary Biology at the University of Southern California, explained why the Hadza maintain good health despite prolonged periods of inactivity.

"...one notable difference we observed is that the Hadza often rest in postures that require their muscles to maintain slight levels of activity, such as squatting or kneeling.

"Being sedentary, such as sitting on a couch or an office chair, requires less muscle activity compared to squatting or kneeling. Since maintaining light muscle activity requires energy, typically from burning fats, squatting and kneeling postures may not be as detrimental as sitting in chairs.

"While squatting may not be a practical solution," Professor Raichlen acknowledged, "spending more time in postures that involve some level of muscle activity could benefit our health."

Overview

Prolonged sitting reduces muscle activity in the lower body, leading to decreased blood flow to the legs and potential damage to blood vessels. While squatting or kneeling may not be feasible solutions for office or home settings, a 2016 study by sports scientists proposed that fidgeting could mitigate these issues.

According to the study, "This research provides initial evidence that the negative vascular effects of sitting can be counteracted by making small leg movements while seated for extended periods.

"As such, individuals should be encouraged to consciously move their legs when sitting for prolonged periods, whether at work or at home."

Overview

The benefits of fidgeting were further supported by a 2019 study, which found that individuals who fidget the most have a lower body mass index, smaller waist circumference, and a reduced risk of heart and vascular diseases compared to those who fidget less.

One simple way to fidget while seated is to tap your heels, as unconventional as it may sound.

Another method is to move your feet forward until only your heels touch the ground, then pivot your feet up and down either rapidly or slowly. Additionally, you can rest your legs and move them from side to side.

If you are seated in a standard chair, an alternative is to bring your feet back until your heels lift up, then move your heels up and down before shifting your legs as previously described.

Therefore, the next time you find yourself in an office chair, perhaps during a lengthy Zoom meeting, try incorporating these movements at regular intervals to help maintain heart health similar to the Hadza tribe.