tag:theconversation.com,2011:/au/topics/sedentary-lifestyles-2108/articlesSedentary lifestyles – The Conversation2024-03-13T14:23:30Ztag:theconversation.com,2011:article/2236762024-03-13T14:23:30Z2024-03-13T14:23:30ZAre you sitting too long in your office job? South African study offers some health tips<p>Sedentary behaviour can result in chronic health conditions such as obesity and heart diseases, bad news for the millions of office workers who are forced to sit behind their desks every day.</p>
<p>In its simplest form, the term “sedentary behaviour” describes sitting for too long and not breaking this up with movement. </p>
<p>Sitting for more than one hour without a break can be considered as <a href="https://doi.org/10.1007/s40279-023-01915-z">too much</a> sitting time.</p>
<p>Existing evidence shows that about 25% of adults and over 75% of adolescents worldwide are not meeting the World Health Organization physical activity recommendations.</p>
<p>The WHO’s latest <a href="https://www.who.int/publications/i/item/9789240015128">guidelines on physical activity and sedentary behaviour</a> recommend physical inactivity by around 15% in all age groups by 2030.</p>
<p>The WHO guidelines, released in 2020, are <a href="https://doi.org/10.1136/bjsports-2020-102955">particularly important</a> for office workers who spend a significant portion of their work day sitting. </p>
<p>As a specialist in the epidemiology of physical activity I took part in a new study into sedentary behaviour among a group of office-based workers in South Africa. </p>
<p>We found that conscious movement – even if this means standing instead of sitting – helped office workers stay healthy.</p>
<h2>What we found</h2>
<p>In our <a href="https://doi.org/10.1177/15598276231210479">study</a>, published in the American Journal of Lifestyle Medicine, colleagues and I collected data from 122 office workers based in Johannesburg. </p>
<p>The majority of the participants were female (68%) with an average age of 40 years. All had completed high school.</p>
<p>We measured body mass index, waist circumference, blood pressure and other key medical indicators of health and wellbeing.</p>
<p>Participants were asked to record their own sitting times. </p>
<p>We also used wrist-worn <a href="https://www.sciencedirect.com/topics/engineering/accelerometer-sensor">accelerometers</a> to collect data. This innovative method gave us a more accurate understanding of physical activity and sedentary behaviour compared to self-reported questionnaires.</p>
<p>The self-reported data by participants averaged 1.3 hours a day sitting for mealtimes, 3.9 hours a day related to work, 1.4 hours a day for transport, 1.7 hours a day for screen time, and 3.4 hours a day for other activities. This amounted to about 12 hours of sitting per day. </p>
<p>This was significantly higher than the three hours a day recorded by accelerometers. The discrepancy could partly be explained by participants – consciously or unconsciously – feeling more motivated to move when wearing these smart devices.</p>
<p>The blood pressure, cholesterol and <a href="https://medlineplus.gov/lab-tests/triglycerides-test/#:%7E:text=A%20triglycerides%20test%20is%20used,the%20risk%20of%20heart%20disease.">serum triglyceride levels</a> of our study participants were within normal ranges.</p>
<p>This finding is encouraging because they seemed to be at less risk of cardiovascular diseases. It could possibly be explained by the fact that these office workers were engaged in light physical activity for about two hours a day.</p>
<p>This also supports the WHO’s message emphasising that any movement is better than none. </p>
<p>They engaged in moderate to vigorous physical activity for about 50 minutes a day. This was less than the WHO recommendation of at least 60 minutes of moderate to vigorous physical activity a day. </p>
<p>In terms of overall health for South African office workers, our findings show that conscious efforts to move during the day can help them keep them healthier.</p>
<h2>Keep standing and keep moving</h2>
<p>Light intensity physical activity, sometimes referred to as gentle exercise, can include movement such as getting up, and walking to make a cup of coffee.</p>
<p>Office workers should stand whenever possible, as there is a growing body of evidence showing that standing is better than prolonged sitting, particularly for <a href="https://doi.org/10.1177/2047487317752186">energy expenditure</a> and reducing the risk of <a href="https://doi.org/10.1016/s0140-6736(16)30370-1">cardiovascular disease</a>.
It also activates muscle activity. </p>
<p>In practical terms, light physical activities during the workday could include:</p>
<ul>
<li><p>standing up to take a break</p></li>
<li><p>using a standing workstation</p></li>
<li><p>standing during meetings. </p></li>
</ul>
<p>Moderate to vigorous physical activities could include:</p>
<ul>
<li><p>using the stairs instead of the lifts</p></li>
<li><p>parking further from the office building entrance and walking at a brisk pace to the entrance</p></li>
<li><p>introducing fun activity breaks</p></li>
<li><p>engaging in various types of activities at a private gym close to work.</p></li>
</ul>
<p>Office workers should make conscious efforts to engage in physical activities during recreational times. </p>
<p>These could include: </p>
<ul>
<li><p>participating in weekly park runs</p></li>
<li><p>walking groups</p></li>
<li><p>structured sporting activities such as organised cycling, especially with safety and security in mind.</p></li>
</ul>
<p>In general, the more physically active people are, the better the health outcomes. </p>
<h2>Moving forward</h2>
<p>By 2021 worldwide obesity had nearly <a href="https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight">tripled</a> since 1975.</p>
<p>Physical inactivity is the leading modifiable risk factor for cardiometabolic diseases and all-cause mortality.</p>
<p>Studies such as ours help policymakers, businesses and companies formulate strategies to keep office workers healthier, promote a positive work-life balance and contribute to a more efficient work environment.</p>
<p>Our research underscores the urgent need to include more opportunities for movement into our everyday lives, especially important for South African office workers. </p>
<p>More studies from the global south are needed to develop context-relevant workplace interventions that can be easily integrated into employee health and wellness policy.</p><img src="https://counter.theconversation.com/content/223676/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Philippe Gradidge receives funding from the National Research Foundation (South Africa) and The South African Medical Research Council.</span></em></p>Office workers are sedentary for hours at a time. Our research looked at what they should do to stay healthy.Philippe Gradidge, Associate Professor, Department of Exercise Science and Sports Medicine, University of the WitwatersrandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2250562024-03-11T17:18:46Z2024-03-11T17:18:46ZSitting is bad for your health and exercise doesn’t seem to offset the harmful effects<figure><img src="https://images.theconversation.com/files/580115/original/file-20240306-22-cd9nl9.jpg?ixlib=rb-1.1.0&rect=43%2C0%2C5710%2C3829&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/guy-shirt-lying-on-couch-eating-1285351615">Marko Aliaksandr/Shutterstock</a></span></figcaption></figure><p>Advances in technology in recent decades have obviated the need and desire for humans to move. Many of the world’s population sit for long periods throughout the day, whether in front of a computer at work or in front of a TV at home. Given that the human body is made to move, all this sitting is clearly bad for our health. A <a href="https://www.ahajournals.org/doi/10.1161/JAHA.123.031156">new study</a> from the University of California, San Diego (UCSD), confirmed this – and then some.</p>
<p>A total of 5,856 female participants aged 63 to 99 years were asked to wear an activity monitor on their hip for seven days at the start of the study. The researchers then followed them for a decade, during which 1,733 participants died. </p>
<p>The researchers used artificial intelligence to work out from the activity monitor how much time the participants were sitting and then linked this to their risk of death. The data showed that participants who sat more than 11 hours a day had a 57% higher risk of dying during the study period than those who sat less than nine and a half hours a day.</p>
<p>But regular exercise will undo the health risks of sitting too much, right? Not according to the UCSD study. The risk of an early death was still there even with higher amounts of moderate-to-vigorous exercise. A <a href="https://www.sciencedirect.com/science/article/pii/S0749379719302090?via%3Dihub">2019 study</a> also found that higher amounts of exercise didn’t undo the risk of diseases such as type 2 diabetes, heart disease and stroke that come with sitting too much. </p>
<p>However, <a href="https://bjsm.bmj.com/lookup/doi/10.1136/bjsports-2023-107221">a study</a> from Australia found that doing between 9,000 and 10,500 steps each day lowered the risk of premature death, even in people who sat a lot. </p>
<p>The contradictory findings could be explained by the activity monitors being worn on the hip in the UCSD study and on the wrist in the Australian study, which might lead to different estimates of sitting time. </p>
<p>The Australian study also didn’t use any special software in the activity monitor data to work out when participants were sitting or standing, meaning that standing would have been incorrectly picked up as sitting. For example, if a participant stood still for half an hour, this would be picked up as half an hour of sitting. This could mean that the Australian study overestimated the time its participants spent sitting.</p>
<p>The evidence from the UCSD study looks to be better, highlighting the need to sit less. Current <a href="https://www.who.int/publications/i/item/9789240015128">guidelines</a> from the World Health Organization support this, recommending that adults should limit the amount of time sitting and break up long periods of sitting.</p>
<h2>How much sitting is too much?</h2>
<p>So how much sitting is too much? The UCSD study says 11 hours per day. Other research says just <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1062-2">seven hours</a> each day could be too much. There is lots of research too, that shows you shouldn’t sit for <a href="https://diabetesjournals.org/care/article/39/1/130/31522/Breaking-Up-Prolonged-Sitting-With-Standing-or">longer than 30 minutes</a> in one go as this can increase your blood sugar levels and blood pressure.</p>
<p>So what can you do to avoid sitting for long periods?</p>
<p>A sit-stand desk could help if you’re an office worker. Or you could get up and move around between job tasks or while on a call. At home, you could stand up during TV ad breaks or while the kettle is boiling. Some smart devices and wearables buzz if you have been sitting for too long as well.</p>
<p>But what if you can’t stand or walk? A <a href="https://onlinelibrary.wiley.com/doi/10.1111/sms.13671">2020 study</a> found that small bursts of arm exercise (for example, two minutes every 20 minutes) lowered blood sugar levels in wheelchair users. As long as you are doing something that means you aren’t sitting still, there are health benefits to be had. </p>
<p><em>Correction: A previous version of the article said: ‘This could mean that the Australian study underestimated the time its participants spent sitting.’ It should have said ‘overestimated’.</em></p><img src="https://counter.theconversation.com/content/225056/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Daniel Bailey does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>We really ought to be sitting less. Seriously.Daniel Bailey, Senior Lecturer in Sport, Health and Exercise Sciences, Brunel University LondonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2162592023-10-25T03:36:39Z2023-10-25T03:36:39ZHow 22 minutes of exercise a day could reduce the health risks from sitting too long<figure><img src="https://images.theconversation.com/files/555699/original/file-20231025-19-xm3ju6.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C6864%2C4847&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/retirement-fitness-walking-dog-couple-neighborhood-2211548947">PeopleImages.com - Yuri A/Shutterstock</a></span></figcaption></figure><p>People in developed countries spend an average of <a href="https://doi.org/10.1136/bjsports-2022-106568">nine to ten hours</a> a day sitting. Whether it’s spending time in front of a computer, stuck in traffic, or unwinding in front of the TV, our lives have become increasingly sedentary. </p>
<p>This is concerning because prolonged time spent sitting is <a href="https://bjsm.bmj.com/content/54/24/1451?s=09&int_source=trendmd&int_medium=cpc&int_campaign=usage-042019">linked to a number of health issues</a> including obesity, heart disease, and certain types of cancers. These health issues can contribute to earlier death.</p>
<p>But a <a href="https://doi.org/10.1136/bjsports-2022-106568">new study</a> suggests that for people over 50, getting just 22 minutes of exercise a day can lower the increased risk of premature death from a highly sedentary lifestyle. </p>
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<p>
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Read more:
<a href="https://theconversation.com/good-news-for-weekend-warriors-people-who-do-much-of-their-exercise-on-a-couple-of-days-still-get-heart-benefits-210053">Good news for 'weekend warriors': people who do much of their exercise on a couple of days still get heart benefits</a>
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</p>
<hr>
<h2>What the researchers did</h2>
<p>The team combined data from two studies from Norway, one from Sweden and one from the United States. The studies included about 12,000 people aged 50 or older who wore wearable devices to track how active and sedentary they were during their daily routines.</p>
<p>Participants were followed up for at least two years (the median was 5.2 years) during the study period, which spanned 2003-2020.</p>
<p>Analyses took several lifestyle and health factors into account, such as education, alcohol intake, smoking status, and previous history of heart disease, cancer and diabetes. All this data was linked to national death registries.</p>
<h2>A 22 minute threshold</h2>
<p>A total of 805 participants died during follow up. The researchers found people who were sedentary for more than 12 hours a day had the highest risk of death (a 38% higher risk than people who were sedentary for eight hours). </p>
<p>However, this was only observed in those who did less than 22 minutes of moderate to vigorous physical activity daily. So for people who did more than 22 minutes of exercise, there was no longer a significantly heightened risk – that is, the risk became generally similar to those who were sedentary for eight hours.</p>
<p>Higher daily duration of physical activity was consistently associated with lower risk of death, regardless of total sedentary time. For example, the team reported an additional ten minutes of moderate to vigorous physical activity each day could lower mortality risk by up to 15% for people who were sedentary less than 10.5 hours a day. For those considered highly sedentary (10.5 hours a day or more), an additional ten minutes lowered mortality risk by up to 35%.</p>
<h2>The study had some limitations</h2>
<p>The team couldn’t assess how changes in physical activity or sedentary time over several months or years may affect risk of death. And the study included only participants aged 50 and above, making results less applicable to younger age groups. </p>
<p>Further, cultural and lifestyle differences between countries may have influenced how data between studies was measured and analysed. </p>
<p>Ultimately, because this study was observational, we can’t draw conclusions on cause and effect with certainty. But the results of this research align with a growing body of evidence exploring the relationship between physical activity, sedentary time, and death.</p>
<h2>It’s positive news</h2>
<p>Research has previously suggested <a href="https://bjsm.bmj.com/content/54/24/1499">physical activity may offset</a> health risks associated with <a href="https://www.jacc.org/doi/abs/10.1016/j.jacc.2019.02.031">high sedentary time</a>. </p>
<p>The good news is, even short bouts of exercise can have these positive effects. In this study, the 22 minutes wasn’t necessarily done all at once. It was a total of the physical activity someone did in a day, and would have included incidental exercise (activity that’s part of a daily routine, such as climbing the stairs).</p>
<p>Several studies using wearable devices have found short bursts of high-intensity everyday activities such as stair climbing or energetic outdoor home maintenance activities such as mowing the lawn or cleaning the windows can lower <a href="https://www.nature.com/articles/s41591-022-02100-x">mortality</a>, <a href="https://academic.oup.com/eurheartj/article/43/46/4801/6771381">heart disease</a> and <a href="https://jamanetwork.com/journals/jamaoncology/fullarticle/2807734">cancer</a> risk. </p>
<p>A recent study using wearable devices found moderate to vigorous bouts of activity <a href="https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(23)00183-4/fulltext">lasting three to five minutes</a> provide similar benefits to bouts longer than ten minutes when it comes to stroke and heart attack risk. </p>
<p>Several other studies have found <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2596007">being active just on the weekend</a> provides similar health benefits as <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2794038">being active throughout the week</a>.</p>
<p>Research has also shown the benefits of <a href="https://jamanetwork.com/journals/jamaneurology/fullarticle/2795819">physical activity</a> and <a href="https://jamanetwork.com/journals/jama/article-abstract/2809418">reducing sedentary time</a> extend to cognitive health.</p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/treadmill-exercise-bike-rowing-machine-whats-the-best-option-for-cardio-at-home-213352">Treadmill, exercise bike, rowing machine: what's the best option for cardio at home?</a>
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</em>
</p>
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<p>Routines such as desk jobs can foster a sedentary lifestyle that may be difficult to shift. But mixing short bursts of activity into our day can make a significant difference towards improving our health and longevity. </p>
<p>Whether it’s a brisk walk during lunch, taking the stairs, or even a short at-home workout, this study is yet another to suggest that every minute counts.</p><img src="https://counter.theconversation.com/content/216259/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Sedentary lifestyles come with substantial health risks. But even small increases in our daily physical activity may go some way to mitigating these risks.Matthew Ahmadi, Postdoctoral Research Fellow, Faculty of Medicine and Health, University of SydneyEmmanuel Stamatakis, Professor of Physical Activity, Lifestyle, and Population Health, University of SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2062532023-05-26T12:30:16Z2023-05-26T12:30:16ZExercise linked to higher pain tolerance – new study<figure><img src="https://images.theconversation.com/files/528555/original/file-20230526-25-9yb6t3.jpg?ixlib=rb-1.1.0&rect=0%2C6%2C4193%2C2785&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">The most active participants had the highest pain tolerance overall.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/exercising-outdoors-healthy-active-lifestyle-runners-1811172892">Maridav/ Shutterstock</a></span></figcaption></figure><p>Many benefits come from regularly exercising, including stronger muscles, lower risk of disease and improved <a href="https://www.sciencedirect.com/science/article/pii/S0378512217308563?casa_token=Cnm_No_rsqYAAAAA:g-_jBJ9-4TloWk2FdMuy0i30DDN7sUIfgaCWfT4FZIjg7HzYDbwpUROaNMa-H3Rrl8L9q63K">mental health</a>. But a recent study suggests that exercise may have another unexpected benefit: it might make us more tolerant to pain.</p>
<p>The study, published in the journal PLOS One, found people who regularly exercised had a <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0285041">higher pain tolerance</a> compared with those who hardly exercised. </p>
<p>To conduct their study, the researchers used data from 10,732 participants who’d taken part in the <a href="https://uit.no/research/tromsostudy">Tromsø study</a> – a large study on health and disease that was conducted in Tromsø, Norway. The participants were aged 30 to 87, and just over half were women.</p>
<p>Every participant was assessed twice, eight years apart. During each assessment, they answered questions about their physical activity levels and took part in a <a href="https://www.jpain.org/article/S1526-5900(04)00746-1/fulltext">cold pressor test</a>. This is a <a href="https://link.springer.com/protocol/10.1007/978-1-60327-323-7_13">common method</a> used by researchers to induce pain in a laboratory environment. Participants place their hand in 3°C water for as long as they can. The longer they keep their hand in the water, the greater their pain tolerance.</p>
<p>The researchers found that the more active the participants were, the longer they could keep their hand in the water. In fact, those who were categorised as being very active were able to keep their hand in the water for 115.7 seconds on average compared with 99.4 seconds for the least-active participants. The researchers also found that participants who stayed active or became even more active were able to perform better on average during the second test compared with those who remained inactive.</p>
<p>It’s worth noting, however, that over the eight years between assessments, everyone became less tolerant of pain on average. This change was roughly the same for everyone – whether people were couch potatoes or avid marathoners. But active participants still had higher pain tolerance compared with inactive people, despite this decrease. It’s uncertain why people became less tolerant to pain over time, but it could be because of ageing. </p>
<p>However, we must be cautious when interpreting the findings. Assessing physical activity via self-report is <a href="https://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-5-56">tricky business</a> as participants may be <a href="https://academic.oup.com/aje/article/161/4/389/92703">tempted to report</a> they’re more physically active than they are in reality. They may also have trouble remembering their physical activities, which can lead to both over- and under-reporting. </p>
<p>The participants were also only asked about their physical activity over the last 12 months, leaving the remaining seven years between assessments unaccounted for in the analyses. This means someone may be classed as sedentary despite having engaged in vigorous physical activity for seven out of the eight years. Such cases may skew the results and lead to a misinterpretation of the outcomes. </p>
<figure class="align-center ">
<img alt="Man lays on his couch with a video game controller in his hand." src="https://images.theconversation.com/files/528562/original/file-20230526-23-5d0ns6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/528562/original/file-20230526-23-5d0ns6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/528562/original/file-20230526-23-5d0ns6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/528562/original/file-20230526-23-5d0ns6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/528562/original/file-20230526-23-5d0ns6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/528562/original/file-20230526-23-5d0ns6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/528562/original/file-20230526-23-5d0ns6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Sedentary people had worse pain tolerance overall on both tests.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/lazy-young-man-playing-video-game-1816833623">New Africa/ Shutterstock</a></span>
</figcaption>
</figure>
<p>Still, this study joins a growing body of research which has shown the <a href="https://www.yvanc.com/Download/TEMPORAIRES/Aerobic_Training_Increases_Pain_Tolerance_in.21.pdf">benefits of physical activity</a> on <a href="https://onlinelibrary.wiley.com/doi/10.1002/ejp.1508">pain tolerance</a>.</p>
<h2>Exercise and pain</h2>
<p>Given these results, it’s interesting to speculate how physical activity may affect pain tolerance. While we do have some ideas why this link exists, we’re still a long way from knowing the complete picture. </p>
<p>One possible explanation for this link could be due to some of the physiological changes that happen after exercising – such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7523781/">exercise-induced “hypoalgesia”</a>. This essentially refers to a reduction in pain and sensitivity that people report during and following exercise. A good example of this is the runner’s high, when the body releases its own opioids, called <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3104618/">endorphins</a>. These hormones bind to the same receptors as opioids, producing a similar pain-reducing effect. </p>
<p>Yet endorphins are only part of the magic behind the runner’s high. Research suggests the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9916354/">endocannabinoid system</a> has similar effects following exercise. This system is a vast cell-signalling network, comprised largely of endocannabinoids and their receptors. These are neurotransmitters produced by the body that are involved in many processes, including regulating sleep, appetite and mood. </p>
<p>Research also suggests they can help us tolerate pain better. Studies show that exercise can increase levels of <a href="https://www.sciencedirect.com/science/article/pii/S0098299718300359?casa_token=0lGsx1O2Xx0AAAAA:XRuDHU0M0Ps3eyMOr3TmyAxrN-MY1-Ha3_qJtWMvjG3Bm4Vw0HMz75knHCS9z12_L65J3MQx">endocannabinoids</a>, which may in turn improve our pain tolerance overall. </p>
<p>But pain is not a purely physiological phenomenon. It’s an experience, and as such, is subject to our psychology as much as our physiology. </p>
<p>It could be argued that exercise brings with it some level of pain – from stitches and muscle aches to that burning sensation you feel when trying to squeeze out that last rep. </p>
<p>Because of this, exercise has the power to change the way we appraise pain. Exposing ourselves to these unpleasant experiences during a workout can <a href="https://www.sciencedirect.com/science/article/pii/S2667137921000072">help build resilience</a> – our ability to <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-022-13070-7">function in the face of stressful events</a>, such as <a href="https://pubmed.ncbi.nlm.nih.gov/32564216/#:%7E:text=Resilience%2C%20grit%20and%20optimism%20were,to%20pain%20threshold%20and%20tolerance.">pain</a>. Physical activity can also build <a href="https://pubmed.ncbi.nlm.nih.gov/37161890/#:%7E:text=Exercise%20increased%20pain%20self%2Defficacy,at%20high%20risk%20of%20bias.">self-efficacy</a> – our belief that we can do certain things despite pain.</p>
<p>Physical activity also <a href="https://www.sciencedirect.com/science/article/pii/S0378512217308563?casa_token=Cnm_No_rsqYAAAAA:g-_jBJ9-4TloWk2FdMuy0i30DDN7sUIfgaCWfT4FZIjg7HzYDbwpUROaNMa-H3Rrl8L9q63K">improves our mood</a>, which in turn makes us more <a href="https://journals.lww.com/pain/_layouts/15/oaks.journals/downloadpdf.aspx?an=00006396-200808310-00018&casa_token=WVYJ7pbmLKYAAAAA:ChS2V62rC0pQj-YCojxde8P01e_5dOaCxFNhwl7eYtfTxFKBV6cWausYd6HZOCZM61ugjCKCjRlu3wtoEj0rl_3_FbbiIA">resistant to pain</a>. Furthermore, exercise helps us learn how to distract ourselves from pain – such as when <a href="https://pubmed.ncbi.nlm.nih.gov/15878297/">we listen to music</a> while running. Regular physical activity can help us overcome <a href="https://link.springer.com/content/pdf/10.1007/s40279-020-01345-1.pdf">fear of pain and movement</a> and allows us to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4993782/">be prepared</a> for the experience of pain. Unsurprisingly, many of these techniques are used as the basis for <a href="https://link.springer.com/article/10.1007/s00296-016-3481-8">pain management techniques</a>. </p>
<p>While there are still many questions that future research will need to answer, this research reminds us just how beneficial exercise is to us – even in ways we wouldn’t expect. These findings may also add to a growing body of evidence that argues exercise may <a href="https://academic.oup.com/painmedicine/article/14/9/1316/1878250?login=false">help manage chronic pain</a>.</p><img src="https://counter.theconversation.com/content/206253/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Nils Niederstrasser does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>There are many physiological and psychological reasons why exercise may boost our pain tolerance.Nils Niederstrasser, Senior Lecturer in the Department of Psychology, University of PortsmouthLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2041742023-05-19T12:41:05Z2023-05-19T12:41:05ZBalance declines with age, but exercise can help stave off some of the risk of falling<figure><img src="https://images.theconversation.com/files/525481/original/file-20230510-25-jmyca.jpg?ixlib=rb-1.1.0&rect=0%2C53%2C5991%2C3817&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">About 1 in 4 adults ages 65 and up experience a fall every year.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/caregiver-help-asian-or-elderly-old-woman-walk-with-royalty-free-image/1383512710?phrase=seniors+fall&adppopup=true">sasirin pamai/iStock via Getty Images Plus</a></span></figcaption></figure><p>My wife and I were in the grocery store recently when we noticed an older woman reaching above her head for some produce. As she stretched out her hand, she lost her balance and began falling forward. Fortunately, she leaned into her grocery cart, which prevented her from falling to the ground. </p>
<p>Each year, about <a href="https://www.cdc.gov/mmwr/volumes/65/wr/mm6537a2.htm">1 in every 4 older adults experience a fall</a>. In fact, falls are the leading cause of injuries in adults ages 65 and older. Falls are the <a href="https://doi.org/10.1007/bf00298717">most common cause of hip fractures</a> and <a href="https://doi.org/10.1111/j.1553-2712.2000.tb00515.x">traumatic brain injuries</a>. </p>
<p>Injuries like those are also <a href="https://doi.org/10.1056/NEJM199710303371806">risk factors for placement in a nursing home</a>, where the fall risk is <a href="https://doi.org/10.7326/0003-4819-121-6-199409150-00009">nearly three times higher than for people living in the community</a>.</p>
<p>A number of physical changes with aging often go unseen preceding falls, including muscle weakness, decreased balance and changes in vision. </p>
<p>I am a <a href="https://facultyprofiles.tufts.edu/evan-papa">physical therapist</a> and <a href="https://scholar.google.com/citations?user=T9B_dHQAAAAJ&hl=en">clinical scientist focused on fall prevention</a> in older adults, commonly ages 65 and older. I’ve spent most of my career investigating why older adults fall and working with patients and their families to prevent falls. </p>
<h2>Why aging leads to increased risk of falls</h2>
<p>Aging is a process that affects the systems and tissues of every person. The rate and magnitude of aging may be different for each person, but overall physical decline is an inevitable part of life. Most people think aging starts in their 60s, but in fact we spend most of our life span <a href="https://doi.org/10.1093%2Fgeront%2Fgnv130">undergoing the process of decline</a>, typically beginning in our 30s. </p>
<p>Older adults are more prone to falling for various reasons, including age-related changes in their bodies and vision changes that leave them vulnerable to environmental factors such as curbs, stairs and carpet folds.</p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/ztPbKP68P2Q?wmode=transparent&start=24" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">Some straightforward measures to improve the safety of the home environment for older adults can significantly lower the risk of falls.</span></figcaption>
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<p>Based on my experience, here are some common reasons older adults may experience falls:</p>
<p>First, <a href="https://my.clevelandclinic.org/health/diseases/23167-sarcopenia#">aging leads to a natural loss of muscle strength</a> and flexibility, making it more challenging to maintain balance and stability. The loss of strength and poor balance are two of the most common causes of falls.</p>
<p>Second, older adults often have chronic conditions such as arthritis, Parkinson’s disease or diabetes that can affect their mobility, coordination and overall stability. </p>
<p>In addition, certain medications commonly taken by older adults, <a href="https://doi.org/10.4088/jcp.18f12340">such as sedatives</a> or <a href="https://doi.org/10.1001/jamainternmed.2013.14764">blood pressure drugs</a>, can cause dizziness, drowsiness or a drop in blood pressure, leading to an increased risk of falls.</p>
<p>Age-related vision changes, such as reduced depth perception and peripheral vision and difficulty in differentiating colors or contrasts, can make it harder to navigate and identify potential hazards. Hazards in the environment, such as uneven surfaces, slippery floors, inadequate lighting, loose rugs or carpets or cluttered pathways, can <a href="https://doi.org/10.1186/s12877-021-02499-x">significantly contribute to falls among older adults</a>.</p>
<p>Older adults who lead a sedentary lifestyle or have limited physical activity may also experience reduced strength, flexibility and balance.</p>
<p>And finally, such conditions as dementia or Alzheimer’s disease can affect judgment, attention and spatial awareness, leading to increased fall risk.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/524725/original/file-20230506-40482-sxlgnl.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Illustration of an iceberg underwater and just partially showing above water, annotated with a few of the age-related changes that can increase fall risk." src="https://images.theconversation.com/files/524725/original/file-20230506-40482-sxlgnl.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/524725/original/file-20230506-40482-sxlgnl.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=827&fit=crop&dpr=1 600w, https://images.theconversation.com/files/524725/original/file-20230506-40482-sxlgnl.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=827&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/524725/original/file-20230506-40482-sxlgnl.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=827&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/524725/original/file-20230506-40482-sxlgnl.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1039&fit=crop&dpr=1 754w, https://images.theconversation.com/files/524725/original/file-20230506-40482-sxlgnl.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1039&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/524725/original/file-20230506-40482-sxlgnl.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1039&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Falls reflect age-related changes happening under the surface.</span>
<span class="attribution"><a class="source" href="https://www.istockphoto.com/photo/iceberg-with-underwater-view-gm486634864-73438575">Annotated by Evan Papa via iStock/Getty Images</a></span>
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<h2>Theories of aging</h2>
<p>There are numerous theories about why we age but there is no one unifying notion that explains all the changes in our bodies. A large portion of aging-related decline is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295054/">caused by our genes</a>, which determine the structure and function of bones, muscle growth and repair and visual depth perception, among other things. But there are also numerous lifestyle-related factors that influence our rate of aging including diet, exercise, stress and exposure to environmental toxins. </p>
<p>A recent advance in scientific understanding of aging is that there is a difference between your <a href="https://theconversation.com/are-you-a-rapid-ager-biological-age-is-a-better-health-indicator-than-the-number-of-years-youve-lived-but-its-tricky-to-measure-198849">chronological age and your biological age</a>. Chronological age is simply the number of years you’ve been on the Earth. Biological age, however, refers to how old your cells and tissues are. It is based on physiological evidence from a blood test and is related to your physical and functional ability. Thus, if you’re healthy and fit, your biological age may be lower than your chronological age. However, the reverse can also be true. </p>
<p>I encourage patients to focus on their biological age because it empowers them to take control over the aging process. We obviously have no control over when we are born. By focusing on the age of our cells, we can avoid long-held beliefs that our bodies are destined to develop cancer, diabetes or other conditions that <a href="https://doi.org/10.1016/j.cub.2012.07.024">have historically been tied to how long we live</a>. </p>
<p>And by taking control of diet, exercise, sleep and other lifestyle factors you can actually <a href="https://doi.org/10.1111%2Facel.13538">decrease your biological age</a> and improve your quality of life. As one example, our team’s research has shown that moderate amounts of aerobic exercise <a href="https://doi.org/10.1371/journal.pone.0188538">can slow down motor decline</a> even when a person begins exercise in the latter half of the life span.</p>
<h2>Fall prevention</h2>
<p>Adopting lifestyle changes such as regular, long-term exercise can <a href="https://doi.org/10.1001/jamainternmed.2018.5406">reduce the consequences of aging</a>, including falls and injuries. Following a healthy diet, managing chronic conditions, reviewing medications with health care professionals, maintaining a safe home environment and getting regular vision checkups can also help reduce the risk of falls in older adults. </p>
<p>There are several exercises that physical therapists use to improve balance for patients. It is important to note however, that before starting any exercise program, everyone should consult with a health care professional or a qualified physical therapist to determine the most appropriate exercises for their specific needs. Here are five forms of exercise I commonly recommend to my patients to improve balance:</p>
<ol>
<li><p>Balance training can help improve coordination and <a href="https://www.sciencedirect.com/topics/neuroscience/proprioception#">proprioception</a>, which is the body’s ability to sense where it is in space. By practicing movements that challenge the body’s balance, such as standing on one leg or walking heel-to-toe, the nervous system becomes better at coordinating movement and maintaining balance. A large research study analyzing nearly 8,000 older adults found that balance and functional exercises <a href="https://doi.org/10.1002/14651858.cd012424.pub2">reduce the rate of falls by 24%</a>. </p></li>
<li><p>Strength training exercises involve lifting weights or using resistance bands to increase muscle strength and power. By strengthening the muscles in the legs, hips and core, older adults can improve their ability to maintain balance and stability. Our research has shown that strength training can also lead to <a href="https://doi.org/10.2147/cia.s104674">improvements in walking speed and a reduction in fall risk</a>.</p></li>
<li><p>Tai chi is a gentle martial art that focuses on slow, controlled movements and shifting body weight. Research shows that it can improve balance, strength and flexibility in older adults. Several combined studies in tai chi have demonstrated a 20% reduction in the <a href="https://doi.org/10.1002/14651858.cd012424.pub2">number of people who experience falls</a>. </p></li>
<li><p>Certain yoga poses can enhance balance and stability. Tree pose, warrior pose and mountain pose are examples of poses that can help improve balance. It’s best to <a href="https://theconversation.com/yoga-modern-research-shows-a-variety-of-benefits-to-both-body-and-mind-from-the-ancient-practice-197662">practice yoga</a> under the guidance of a qualified instructor who can adapt the poses to individual abilities.</p></li>
<li><p>Flexibility training involves stretching the muscles and joints, which can improve range of motion and reduce stiffness. By improving range of motion, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3990889/">older adults can improve their ability to move safely</a> and avoid falls caused by limitations in mobility. </p></li>
<li><p>Use of assistive devices can be helpful when strength or balance impairments are present. Research studies involving the evaluation of canes and walkers used by older adults confirm that <a href="https://doi.org/10.1016/j.apmr.2004.04.023">these devices can improve balance and mobility</a>. Training from a physical or occupational therapist in the proper use of assistive devices is an important part of improving safety.</p></li>
</ol>
<p>When I think back about the woman who nearly fell in the grocery store, I wish I could share everything we have learned about healthy aging with her. There’s no way to know if she was already putting these tips into practice, but I’m comforted by the thought that she may have avoided the fall by being in the right place at the right time. After all, she was standing in the produce aisle.</p><img src="https://counter.theconversation.com/content/204174/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Evan Papa receives funding from the National Institutes of Health / National Institute of General Medical Sciences under the Mountain West Center for Translational Research Infrastructure grant #U54GM104944, and the Idaho Elks Rehab Society. </span></em></p>Lifestyle factors like physical activity, diet and sleep can lower the ‘biological age’ of your cells and tissues and reduce age-related physical decline.Evan Papa, Associate Professor of Physical Therapy and Rehabilitation Science, Tufts UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2013542023-03-23T17:33:36Z2023-03-23T17:33:36ZWhy sitting with crossed legs could be bad for you<figure><img src="https://images.theconversation.com/files/516946/original/file-20230322-427-il74jk.jpg?ixlib=rb-1.1.0&rect=22%2C8%2C2973%2C1980&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Sitting with legs crossed for prolonged periods may have negative health effects, expert warns.</span> <span class="attribution"><a class="source" href="https://www.pexels.com/photo/a-man-using-a-laptop-8553844/">Polina Tankilevitch/Shutterstock</a></span></figcaption></figure><p>Are you sitting comfortably? Just pause for a moment and without adjusting, notice your posture. What are your legs doing? Are they crossed? And are you a right or left crosser? Some <a href="https://pubmed.ncbi.nlm.nih.gov/8084429/">62% of people</a> cross right over left, 26% go the other way and 12% have no preference. </p>
<p>There are typically two ways to sit in a chair and cross your legs, one is at the knee and the other is at the ankle. But as comfy as it may be to sit with your legs crossed, is it bad for your health and posture? Let’s take a look at the evidence.</p>
<p>For a start, research shows that sitting cross-legged can increase the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7370107/">misalignment of the hips</a>, with one being higher than the other. </p>
<p>And it <a href="https://cdnsciencepub.com/doi/10.1139/apnm-2018-0339">changes the speed</a> at which blood moves through the blood vessels in the lower limbs, which can increase the risk of blood clots.</p>
<p>Most of the research suggests crossing at the knees is worse than the ankles. Indeed, sitting this way can cause an increase in your blood pressure due to the pooling of blood in the veins and your heart having to work against this. And this can increase the risk of damage to your blood vessels, which is why when you get your blood pressure taken you should have your <a href="https://www.tandfonline.com/doi/abs/10.1080/08037050410000903">feet flat on the floor</a>.</p>
<h2>Effect on the body</h2>
<p>The longer and more often you sit cross-legged, the more likely it is that you’ll have long-term changes in the muscle lengths and bone arrangements in your pelvis. And due to the way your skeleton is linked together, leg crossing can also cause misalignment of the spine and shoulders. </p>
<p>Your head position can potentially become out of alignment due to changes in the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4905931/">bones of the neck</a>, as the spine compensates to keep your centre of gravity above the pelvis.</p>
<p>Your neck can also be affected due to one side of the body being weaker than the other. The same imbalance can be seen in the muscles of the pelvis and lower back as a result of poor posture and stresses and strains caused by sitting cross-legged.</p>
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Read more:
<a href="https://theconversation.com/we-have-weaker-bones-than-our-hunter-gatherer-ancestors-this-is-what-you-can-do-about-it-105016">We have weaker bones than our hunter-gatherer ancestors – this is what you can do about it</a>
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<p>The pelvis may also become misaligned due to the prolonged stretching of the gluteal (bum) muscles on one side, meaning that they become weaker.</p>
<p>Sitting with the legs crossed for a long time increases the likelihood of scoliosis (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5140821/">abnormal alignment of the spine</a>) and other deformities. It can also cause <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5604828/">greater trochanteric pain syndrome</a>, a common and painful condition that affects the outer side of the hip and thigh.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/516950/original/file-20230322-1056-e3oozo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/516950/original/file-20230322-1056-e3oozo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/516950/original/file-20230322-1056-e3oozo.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/516950/original/file-20230322-1056-e3oozo.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/516950/original/file-20230322-1056-e3oozo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/516950/original/file-20230322-1056-e3oozo.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/516950/original/file-20230322-1056-e3oozo.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Say goodbye to leg-crossing.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/a-dog-sitting-under-the-table-5990704/">Pexels/Cottonbro studio</a></span>
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<p>Research also shows that sitting with legs crossed can put the peroneal nerve, also known as the fibular nerve, in your lower leg at risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3730027/">compression and injury</a>. This typically manifests as a weakness when trying to lift the little-toe side of the foot as well as the more <a href="https://www.ncbi.nlm.nih.gov/books/NBK549859/">concerning foot drop</a> – where the whole of the foot <a href="https://www.bmj.com/content/350/bmj.h1736">hangs down</a>. Though in most cases, this is short-lived and returns to normal within a few minutes.</p>
<p>There’s also evidence that crossing the legs could affect sperm production. This is because the temperature of the testicles needs to be between <a href="https://www.tandfonline.com/doi/full/10.1080/19396368.2022.2074325">2°C and 6°C</a> below standard body temperature. Being seated increases the temperature of the testicles by 2°C and crossing your legs can increase the temperature of the testes by as much as <a href="https://onlinelibrary.wiley.com/doi/pdf/10.2164/jandrol.106.000646">3.5°C</a>. And <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4737001/">studies suggest</a> that an <a href="https://pubmed.ncbi.nlm.nih.gov/31841801/">increase in scrotum or testicle temperature</a> can reduce both sperm count and quality.</p>
<p>It’s also worth noting that due to differences in the <a href="https://anatomypubs.onlinelibrary.wiley.com/doi/10.1002/ar.23552">anatomy</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407338/">of men and women</a> it’s probably much easier for women to sit cross-legged – particularly because men have a reduced <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5425325/">range of motion</a> at the hip.</p>
<h2>Legs and joints</h2>
<p>But research does indicate that sitting with legs crossed can be beneficial for some people. One small study from 2016, for example, found that for people who have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8687568/">one leg longer than the other</a>, sitting crossed-legged can help to adjust the height of the two sides of the pelvis, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5140821/">improving alignment</a>. </p>
<p>Sitting with legs crossed also appears to <a href="https://pubmed.ncbi.nlm.nih.gov/8578373/">reduce the activity</a> of some muscles, particularly the oblique muscles (those beneath the skin where you put your hands on your hips) compared to sitting with legs forward. This may help relax your core muscles and prevent over-exertion. </p>
<figure class="align-center ">
<img alt="Woman sitting in meditation pose." src="https://images.theconversation.com/files/516953/original/file-20230322-1527-1ribfs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/516953/original/file-20230322-1527-1ribfs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/516953/original/file-20230322-1527-1ribfs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/516953/original/file-20230322-1527-1ribfs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/516953/original/file-20230322-1527-1ribfs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/516953/original/file-20230322-1527-1ribfs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/516953/original/file-20230322-1527-1ribfs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">But what about the lotus position?</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/photo-of-woman-doing-yoga-while-sitting-on-rock-3820380/">Pexels/Rfstudio</a></span>
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<strong>
Read more:
<a href="https://theconversation.com/sitting-on-the-floor-vs-sitting-on-a-chair-which-is-better-for-you-141164">Sitting on the floor vs sitting on a chair – which is better for you?</a>
</strong>
</em>
</p>
<hr>
<p>Similarly, there is evidence that sitting cross-legged <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7370107/">improves</a> the stability of the sacroiliac joints (responsible for transferring weight between the spine and legs).</p>
<p>And of course, the famous yoga or meditation pose (lotus position) sees people sitting on the floor with legs crossed. Though there is limited data as to whether long periods of time spent in this position may lead to some of the issues that sitting cross-legged in a chair causes. Indeed, for many people <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6081169/">yoga offers huge benefits</a> – even those who already have knee issues.</p>
<p>So the verdict? It’s probably better to avoid crossing your legs if you can. Though that said, many of the risk factors associated with crossing your legs are likely exacerbated by other underlying issues such as <a href="https://theconversation.com/sitting-on-the-floor-vs-sitting-on-a-chair-which-is-better-for-you-141164">sedentary lifestyles</a> and obesity. So with this in mind, the main advice is to not sit still in the same position for too long and to keep regularly active.</p><img src="https://counter.theconversation.com/content/201354/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Adam Taylor does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The science behind why crossing your legs while sitting could be detrimental to your health.Adam Taylor, Professor and Director of the Clinical Anatomy Learning Centre, Lancaster UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1975072023-01-13T01:23:29Z2023-01-13T01:23:29ZSitting all day is terrible for your health – here’s a relatively easy way to counteract it<figure><img src="https://images.theconversation.com/files/504122/original/file-20230111-47543-s7tq98.jpg?ixlib=rb-1.1.0&rect=0%2C7%2C5112%2C3403&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Researchers have long known that sitting at your desk hour after hour is an unhealthy habit.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/business-man-working-on-computer-royalty-free-image/475967873?phrase=sitting%20at%20desk&adppopup=true">Morsa Images/Digital Vision via Getty Images</a></span></figcaption></figure><p><em>The <a href="https://theconversation.com/us/topics/research-brief-83231">Research Brief</a> is a short take about interesting academic work.</em> </p>
<h2>The big idea</h2>
<p>To reduce the harmful health effects of sitting, take a five-minute light walk every half-hour. That’s the key finding of <a href="https://journals.lww.com/acsm-msse/Abstract/9900/Breaking_Up_Prolonged_Sitting_to_Improve.200.aspx">a 2023 study</a> that my colleagues and I published in the journal Medicine & Science in Sports & Exercise.</p>
<p>We asked 11 healthy middle-aged and older adults to sit in our lab for eight hours – representing a standard workday – over the course of five separate days. On one of those days, participants sat for the entire eight hours with only short breaks to use the bathroom. On the other days, we tested a number of different strategies to break up a person’s sitting with light walking. For example, on one day, participants walked for one minute every half-hour. On another day, they walked for five minutes every hour. </p>
<p>Our goal was to find the least amount of walking one could do to offset the harmful health effects of sitting. In particular, we measured changes in blood sugar levels and blood pressure, two important <a href="https://doi.org/10.1161/CIRCULATIONAHA.109.192703">risk factors for heart disease</a>.</p>
<p>We found that a five-minute light walk every half-hour was the only strategy that reduced blood sugar levels substantially compared with sitting all day. In particular, five-minute walks every half-hour reduced the blood sugar spike after eating by almost 60%. </p>
<p>That strategy also reduced blood pressure by four to five points compared with sitting all day. But shorter and less frequent walks improved blood pressure too. Even just a one-minute light walk every hour reduced blood pressure by five points.</p>
<p>In addition to physical health benefits, there were also mental health benefits to the walking breaks. During the study, we asked participants to rate their mental state by using a questionnaire. We found that compared with sitting all day, a five-minute light walk every half-hour reduced feelings of fatigue, put participants in a better mood and helped them feel more energized. We also found that even walks just once every hour were enough to boost mood and reduce feelings of fatigue. </p>
<figure>
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<figcaption><span class="caption">Along with short, frequent walks, a long daily walk could add years to your life.</span></figcaption>
</figure>
<h2>Why it matters</h2>
<p>People who sit for hours on end develop chronic diseases <a href="https://doi.org/10.1249/MSS.0000000000001935">including diabetes, heart disease, dementia and several types of cancer</a> at much higher rates than people who move throughout their day. A sedentary lifestyle also puts people at a much greater risk of <a href="https://www.acpjournals.org/doi/full/10.7326/M17-0212">early death</a>. But just exercising daily may not reverse <a href="http://dx.doi.org/10.1136/bjsports-2020-102345">the harmful health effects of sitting</a>. </p>
<p>Because of technological advances, the amount of time adults in industrialized countries like the U.S. spend sitting has been <a href="https://doi.org/10.1146/annurev.publhealth.26.021304.144437">steadily increasing for decades</a>. Many adults now spend the majority of their day sitting. This problem has only gotten worse since the <a href="http://dx.doi.org/10.1136/bmjsem-2020-000960">start of the COVID-19 pandemic</a>. With the migration to more remote work, people are less inclined to venture out of the house these days. So it’s clear that strategies are needed to combat a growing 21st century public health problem. </p>
<p>Current guidelines recommend that <a href="https://doi.org/10.1001/jama.2018.14854">adults should “sit less, move more</a>.” But these recommendations don’t provide any specific advice or strategies for how often and how long to move. </p>
<p>Our work provides a simple and affordable strategy: Take a five-minute light walk every half-hour. If you have a job or lifestyle where you have to sit for prolonged periods, this one behavior change could reduce your health risks from sitting.</p>
<p>Our study also offers clear guidance to employers on how to promote a healthier workplace. While it may seem counterintuitive, taking regular walking breaks can actually help workers be more productive than working without stopping. </p>
<h2>What still isn’t known</h2>
<p>Our study primarily focused on taking regular walking breaks at a light intensity. Some of the walking strategies – for example, one-minute light walks every hour – did not lower blood sugar levels. We don’t know if more rigorous walking would have provided health benefits at these doses. </p>
<h2>What’s next</h2>
<p>We are currently testing over 25 different strategies for offsetting the health harms of prolonged sitting. Many adults have jobs, such as driving trucks or taxis, where they simply cannot walk every half-hour. Finding alternative strategies that yield comparable results can provide the public with several different options and ultimately allow people to pick the strategy that works best for them and their lifestyle.</p><img src="https://counter.theconversation.com/content/197507/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Keith Diaz receives funding from the National Institutes of Health. </span></em></p>Short, frequent walks throughout the day are key to helping prevent the harmful effects of a sedentary lifestyle.Keith Diaz, Associate Professor of Behavioral Medicine, Columbia UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1779002022-05-04T12:33:36Z2022-05-04T12:33:36ZA boom in fitness trackers isn’t leading to a boom in physical activity – men, women, kids and adults in developed countries are all moving less<figure><img src="https://images.theconversation.com/files/459877/original/file-20220426-22-gzk038.jpg?ixlib=rb-1.1.0&rect=11%2C23%2C7892%2C5273&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Since the mid-1990s, people have been doing less and less walking or bicycling to work and school and spending a lot more time staring at screens. </span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/young-couple-changing-channels-while-relaxing-on-royalty-free-image/1321174010?adppopup=true">RainStar/E+ via Getty Images</a></span></figcaption></figure><p>Worldwide sales of fitness trackers increased from US$14 billion in 2017 to over <a href="https://www.fortunebusinessinsights.com/fitness-tracker-market-103358">$36 billion in 2020</a>. The skyrocketing success of these gadgets suggests that more people than ever see some value in keeping tabs on the number of steps they take, flights of stairs they climb, time they spend sitting and calories they burn. </p>
<p>The manufacturers of these devices certainly want consumers to believe that tracking fitness or health-related behaviors will spur them on to increase their activity levels and make them healthier. </p>
<p>Our analysis of research published over the past 25 years suggests otherwise.</p>
<p>We are professors of kinesiology – the science of human body movement – at <a href="https://www.boisestate.edu/humanperformance/faculty-staff/dr-scott-conger/">Boise State</a>, the <a href="https://krss.utk.edu/faculty-staff/david-r-bassett-jr-ph-d/">University of Tennessee</a> and the <a href="https://webapps.unf.edu/faculty/bio/n01443361">University of North Florida</a>. To learn whether and how physical activity has changed in the years since fitness trackers became popular, we analyzed more than two decades of research from several industrialized nations – all conducted before the COVID-19 pandemic.</p>
<p>Our systematic review of data from eight developed nations around the world shows that despite the surge in sales of fitness trackers, <a href="https://doi.org/10.1249/mss.0000000000002794">physical activity declined</a> from 1995 to 2017. What’s more, we discovered that this was not an isolated effect in one or two countries, but a widespread trend. </p>
<h2>Reviewing the research</h2>
<p>To conduct the study, we first searched for published research that tracked physical activity such as walking, household activities or playing sports throughout the day. We wanted studies that obtained two “snapshots” of daily activity from a population, with the measurements separated by at least one year.</p>
<p>We found 16 studies from eight different countries that met these criteria: Canada, the Czech Republic, Denmark, Greece, Japan, Norway, Sweden and the United States. The studies were conducted between 1995 and 2017.</p>
<p>It is important to note that these snapshots did not track specific individuals. Rather, they tracked samples of people from the same age group. For example, one Japanese study of physical activity among adults ages 20 to 90 collected data each year for 22 years from people in each age group. </p>
<p>Scientists tracked the participants’ physical activity using a variety of wearable devices, from simple pedometers – step counters – to more sophisticated activity monitors like accelerometers. </p>
<p>The study groups ranged from large, nationally representative samples numbering tens of thousands of people to small samples of several hundred students from a few local schools. </p>
<p>After identifying the research studies, we calculated an “effect size” for each study. The effect size is a method of adjusting the data to allow for an “apples-to-apples” comparison. To calculate the effect size, we used the data reported in the studies. These include the average physical activity at the beginning and end of each study, the sample size and a measure of the variability in physical activity. Using a technique called meta-analysis, this allowed us to combine the results of all studies to come up with an overall trend. </p>
<p>We discovered that overall, researchers documented fairly consistent declines in physical activity, with similar decreases in each geographical region and in both sexes. Overall the decrease in physical activity per person was over 1,100 steps per day between 1995 and 2017.</p>
<p>Our most striking finding was how sharply physical activity declined among adolescents ages 11 to 19 years – by roughly 30% – in the span of a single generation. For instance, when we compared the studies reporting physical activity in steps per day, we found the total steps per day per decade declined by an average of 608 steps per day in adults, 823 steps per day in children and 1,497 steps per day in adolescents.</p>
<p>Our study doesn’t address why physical activity has declined over the past 25 years. However, the studies we reviewed mentioned some contributing factors. </p>
<h2>More staring at screens, less walking or bicycling</h2>
<p>Among adolescents, declines in physical activity were associated with increases in ownership and use of smartphones, tablets, video games and social media. </p>
<p>In the U.S., for example, screen time increased dramatically in adolescents, from <a href="https://eric.ed.gov/?id=ED527859">five hours per day in 1999</a> to <a href="https://doi.org/10.1097/dbp.0000000000000272">8.8 hours per day in 2017</a>. </p>
<p>At school, most of the physical activity that adolescents perform has traditionally come from physical education classes. However, the changes in the frequency of physical education classes during the study period are <a href="https://doi.org/10.1016/j.jsams.2014.06.002">inconsistent and vary from country to country</a>. </p>
<p>All of these factors may help to explain the decline in physical activity that we observed in our study.</p>
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<figcaption><span class="caption">Lisa Cadmus-Bertram, an assistant professor of kinesiology at University of Wisconsin – Madison, explains which fitness trackers are best at tracking.</span></figcaption>
</figure>
<p>In addition, fewer adults and children are walking or bicycling to school or work than 25 years ago. For instance, in the late 1960s, most U.S. children ages 5 to 14 <a href="https://doi.org/10.1016/j.amepre.2007.02.022">rode a bicycle or walked to school</a>. Since then, this “active transportation” has largely <a href="https://doi.org/10.1016/j.amepre.2011.04.006">been replaced by automobile trips</a>. Rates of travel by school bus or public transportation have seen little change. </p>
<h2>So why use a fitness tracker?</h2>
<p>So if levels of physical activity have dropped at the same time that the popularity of fitness tracking has grown, what makes these gadgets useful?</p>
<p>Fitness trackers can help to increase people’s awareness of their daily physical activity. However, these devices are only part of the solution to addressing the problem of sedentary lifestyles. They are <a href="https://doi.org/10.1001/jama.2014.14781">facilitators, rather than drivers, of behavior change</a>. </p>
<p>[<em>Over 150,000 readers rely on The Conversation’s newsletters to understand the world.</em> <a href="https://memberservices.theconversation.com/newsletters/?source=inline-150ksignup">Sign up today</a>.]</p>
<p>When a person’s physical activity goes down, it opens the door to overall reduced fitness levels and other health problems such as obesity or diabetes. On the other hand, physical activity has a dramatic positive impact <a href="https://doi.org/10.1097/hco.0b013e32833ce972">on health</a> and <a href="https://doi.org/10.1176/appi.ajp.2017.16111223">well-being</a>. The first step to increasing active movement is to measure it, which these devices can do. But successfully increasing one’s overall physical activity requires several additional factors such as goal setting, self-monitoring, positive feedback and social support.</p><img src="https://counter.theconversation.com/content/177900/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Research is revealing that fitness trackers alone can be helpful facilitators toward changing a sedentary lifestyle but don’t motivate people to increase their physical activity.Scott A. Conger, Associate Professor of Exercise Physiology, Boise State UniversityDavid Bassett, Professor and Department Head of Kinesiology, Recreation and Sport Studies, University of TennesseeLindsay Toth, Assistant Professor of Kinesiology, University of North FloridaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1751422022-01-24T03:14:46Z2022-01-24T03:14:46ZA healthier heart can protect your brain too. 5 lifestyle changes to prevent dementia<p>When we think of dementia, we often <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5995109/">fear</a> a loss of control. But the reassuring news is up to 40% of dementias can be <a href="https://pubmed.ncbi.nlm.nih.gov/32738937/">prevented or delayed</a> if we change our health habits.</p>
<p>Nearly half a million Australians are <a href="https://www.dementia.org.au/information/statistics/prevalence-data">living with dementia</a>. Without a cure, this number is expected to reach 1.1 million by 2058. </p>
<p>Dementia shares key risk factors with cardiovascular (of the heart and blood vessels) disease, including high blood pressure, high blood sugar, being overweight and smoking. Inflammation and oxidative stress (where protective antioxidants are losing their fight with damaging free radicals) follow. This damages blood vessels and reduces the flow of blood and oxygen to the brain. </p>
<p>Without enough oxygen, brain cells can’t function effectively, and eventually die. Reduced blood flow also leaves the brain vulnerable to the <a href="https://www.alz.org/alzheimers-dementia/what-is-alzheimers/brain_tour_part_2">plaques and tangles</a> seen in forms of dementia.</p>
<p>But by changing our habits, we can both improve heart health and reduce the risk of dementia. Here are five lifestyle changes we can make now … </p>
<h2>1. Eat 2–3 serves of oily fish each week</h2>
<p>Oily fish, like salmon, sardines and mackerel are rich in omega-3 polyunsaturated fatty acids. Omega-3’s have anti-inflammatory effects and have been shown to significantly <a href="https://pubmed.ncbi.nlm.nih.gov/24610882/">reduce blood pressure</a>. </p>
<p>Omega-3s are also needed to support the structure and function of our brain cells and are “essential nutrients”. This means we need to get them from our diet. This is especially true as we age, because reductions in omega-3 intake have been <a href="https://pubmed.ncbi.nlm.nih.gov/28466678/">linked</a> to faster rates of cognitive decline. </p>
<h2>2. Eat plant foods with every meal</h2>
<p>Plant foods – like leafy greens, extra virgin olive oil, blueberries, nuts and pulses - contain a range of vitamins and minerals, including polyphenols, flavonoids, carotenoids, vitamin C and vitamin E. These micronutrients have both <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5456284/">antioxidant and anti-inflammatory effects</a> that protect and improve our blood vessel functioning.</p>
<p>Diets high in plant foods, like the Mediterranean diet, have been shown to improve blood pressure, glucose regulation and body composition, and have also been <a href="https://pubmed.ncbi.nlm.nih.gov/28212320/">linked</a> to lower rates of cognitive decline, better markers of <a href="https://alz-journals.onlinelibrary.wiley.com/doi/abs/10.1002/alz.045349">brain health</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015034/">lower risk</a> of dementia.</p>
<h2>3. Eat less processed food</h2>
<p>On the other hand, saturated fats, refined carbohydrates and red and processed meats are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6269634/">believed to trigger</a> inflammatory pathways and highly processed foods have been linked to <a href="https://pubmed.ncbi.nlm.nih.gov/27927627/">hypertension</a>, <a href="http://ijmpnet.com/journals/ijmp/Vol_8_No_1_June_2020/1.pdf">type 2 diabetes</a> and <a href="https://www.nature.com/articles/s41387-020-00141-0">obesity</a>. </p>
<p>Eating more of these foods means we’re also likely to miss out on the benefits of other foods. Whole grains (like whole oats, rye, buckwheat and barley) provide fibre, vitamin B, E, magnesium and phytonutrients which have anti-inflammatory and antioxidant properties. Refined grains (like white bread, rice and pasta) are highly processed, meaning many of these beneficial nutrients are removed. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/why-people-with-dementia-dont-all-behave-the-same-100960">Why people with dementia don't all behave the same</a>
</strong>
</em>
</p>
<hr>
<h2>4. Get physical and make it fun</h2>
<p>Physical activity can <a href="https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.116.08398">reduce inflammation and blood pressure</a>, while improving blood vessel functioning. This helps the body deliver more oxygen to the brain, <a href="https://www.sciencedirect.com/science/article/abs/pii/S0378512219301203">improving memory and other cognitive functions</a> affected by dementia. </p>
<p>Guidelines suggest adults should engage in physical activity on most days, break up long bouts of inactivity (like watching TV) and incorporate some resistance exercises.</p>
<p>The key to forming long-term exercise habits is choosing physical activities you <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3646077/">enjoy</a> and making small, <a href="https://pubmed.ncbi.nlm.nih.gov/26857881/">gradual increases</a> in activity. Any movement that raises the heart rate can be classified as physical activity, including gardening, walking and even household chores.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/aiming-for-10-000-steps-it-turns-out-7-000-could-be-enough-to-cut-your-risk-of-early-death-167447">Aiming for 10,000 steps? It turns out 7,000 could be enough to cut your risk of early death</a>
</strong>
</em>
</p>
<hr>
<h2>5. Quit smoking</h2>
<p>Smokers are <a href="https://pubmed.ncbi.nlm.nih.gov/32738937/">60% more likely to develop dementia</a> than non-smokers. This is because smoking increases inflammation and oxidative stress that harm the structure and function of our blood vessels.</p>
<p><a href="https://www.cancercouncil.com.au/cancer-prevention/smoking/quitting-smoking/">Quitting smoking</a> can begin to reverse these effects. In fact, former smokers have a significantly <a href="https://pubmed.ncbi.nlm.nih.gov/30349854/">lower risk of cognitive decline and dementia</a> compared to current smokers, similar to that of people who have never smoked.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/covid-19-has-offered-us-an-unexpected-opportunity-to-help-more-people-quit-smoking-146747">COVID-19 has offered us an unexpected opportunity to help more people quit smoking</a>
</strong>
</em>
</p>
<hr>
<h2>Is it too late?</h2>
<p>It’s never too early, or too late, to begin making these changes. </p>
<p>Obesity and high blood pressure in midlife are key predictors of dementia risk, while diabetes, physical inactivity and smoking are stronger predictors later in life. Regular physical activity earlier in life can reduce blood pressure and decrease your risk of diabetes. Like giving up smoking, changes at any stage of life can reduce inflammation and change your dementia risk. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/442123/original/file-20220124-21-1yd61jt.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="brains scans" src="https://images.theconversation.com/files/442123/original/file-20220124-21-1yd61jt.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/442123/original/file-20220124-21-1yd61jt.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/442123/original/file-20220124-21-1yd61jt.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/442123/original/file-20220124-21-1yd61jt.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/442123/original/file-20220124-21-1yd61jt.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/442123/original/file-20220124-21-1yd61jt.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/442123/original/file-20220124-21-1yd61jt.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">PET scans show the brain changes seen in Alzheimer’s disease, the most common form of dementia.</span>
<span class="attribution"><a class="source" href="https://photos-cdn.aap.com.au/Image/20180410001341633387?path=/aap_dev9/device/imagearc/2018/04-10/80/17/9b/aapimage-6znbjhqxi15mvg4kp3i_layout.jpg">AP Photo/Evan Vucci</a></span>
</figcaption>
</figure>
<h2>Little by little</h2>
<p>It can be overwhelming to change your whole diet, start a new exercise program and quit smoking all at once. But even small changes can lead to significant improvements in health. Start by making manageable swaps, like:</p>
<ul>
<li> use extra virgin olive oil in place of butter, margarine and other cooking oils</li>
<li> swap one serve of processed food, like chips, white bread, or commercial biscuits, for a handful of nuts</li>
<li> swap one serve of meat each week for one serve of oily fish</li>
<li> swap five minutes of sedentary time for five minutes of walking and slowly increase each day.</li>
</ul><img src="https://counter.theconversation.com/content/175142/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Ashleigh Elizabeth Smith receives funding from the National Health and Medical Research Council (NH&MRC) and the Hospital Research Foundation. </span></em></p><p class="fine-print"><em><span>Maddison Mellow receives funding from the Dementia Australia Research Foundation (PhD scholarship). </span></em></p><p class="fine-print"><em><span>Alexandra Wade does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Heart health is strongly linked to brain health and risk of dementia. That means improving one can protect us from the other.Alexandra Wade, Research associate, University of South AustraliaAshleigh E. Smith, Senior Lecturer - Exercise Physiology, University of South AustraliaMaddison Mellow, PhD candidate, University of South AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1746622022-01-17T15:19:28Z2022-01-17T15:19:28ZChildren exercised less during lockdown – here’s how to get them moving again<figure><img src="https://images.theconversation.com/files/441081/original/file-20220117-25-1gh2ii9.jpg?ixlib=rb-1.1.0&rect=6%2C0%2C3600%2C2995&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/cute-asian-child-playing-pilot-aviator-555565549">ANURAK PONGPATIMET/Shutterstock</a></span></figcaption></figure><p>Lockdowns during the pandemic aimed to limit the spread of COVID-19 and related deaths. However, these lockdowns also affected how active people were. <a href="https://www.journalofchildhealth.com/content/public-health/reduced-physical-activity-and-increased-sedentary-behaviour-the-damage-on-young-people-during-the-covid-19-pandemic">Children became</a> significantly more sedentary.</p>
<p>There is a risk that short term changes in children’s physical activity in reaction to COVID-19 may end up extending beyond <a href="https://pubmed.ncbi.nlm.nih.gov/32887592/">the duration of the pandemic</a>. It is very easy for habits to become established, and for a more sedentary and less physically active lifestyle to become normal and ingrained in young people. </p>
<p>However, there are ways children can be encouraged to be more active. These include getting the whole family involved in physical activity and building exercise into a routine.</p>
<h2>A global trend</h2>
<p>Research from around the world has examined the extent that COVID-19 restrictions have had on children and their levels of physical activity.</p>
<p>Canadian <a href="https://ijbnpa.biomedcentral.com/track/pdf/10.1186/s12966-020-00987-8.pdf">researchers</a> carried out an online survey of the parents of 1472 young people during COVID-19 restrictions. They found that only 4.8% of children aged five to 11 were meeting the <a href="https://cdnsciencepub.com/doi/full/10.1139/apnm-2016-0151?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org">Canadian 24-hour movement guidelines</a>, which include an hour of moderate to vigorous physical activity daily. For young people aged 12 to 17, the number meeting the guidelines was just 0.6%.</p>
<p>Another study surveyed 211 parents of <a href="https://pubmed.ncbi.nlm.nih.gov/32887592/">US children</a> aged five to 13. It found that children spent about 90 minutes a day sitting down for school-related activities, and a further eight hours daily sitting down for leisure purposes during the pandemic.</p>
<figure class="align-center ">
<img alt="Two girls running outside" src="https://images.theconversation.com/files/441077/original/file-20220117-25-frycs0.jpg?ixlib=rb-1.1.0&rect=6%2C12%2C4060%2C2695&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/441077/original/file-20220117-25-frycs0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/441077/original/file-20220117-25-frycs0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/441077/original/file-20220117-25-frycs0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/441077/original/file-20220117-25-frycs0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/441077/original/file-20220117-25-frycs0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/441077/original/file-20220117-25-frycs0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Getting some exercise.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/outdoor-portrait-cute-young-black-sisters-192555587">Samuel Borges Photography/Shutterstock</a></span>
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<p>A study in <a href="https://pubmed.ncbi.nlm.nih.gov/32360513/">Shanghai, China</a> compared the activity levels of 2,426 young people aged from six to 17 before and during the pandemic. It found that, overall, the amount of time the young people spent being physically active decreased drastically – from around nine hours a week to less that two hours a week. Screen time was up by approximately 30 hours a week on average.</p>
<p>The story was similar in Italy. <a href="https://pubmed.ncbi.nlm.nih.gov/32352652/">Researchers compared</a> the behaviour of a group of 41 children with obesity both before the pandemic and three weeks into Italy’s national lockdown. The time the children spent taking part in sports activities decreased during the pandemic, while sleep and and screen time increased. </p>
<h2>Getting moving</h2>
<p>Given the numerous physical and psychological benefits of increased physical activity, children should be given plenty of opportunity and encouragement to be physically active. </p>
<p>Family involvement <a href="https://ijbnpa.biomedcentral.com/track/pdf/10.1186/s12966-020-00987-8.pdf">plays an important role</a> in children’s activity levels. Encouragement from parents, and parents taking part in physical activities with their children, is <a href="https://ijbnpa.biomedcentral.com/track/pdf/10.1186/s12966-020-00987-8.pdf">associated</a> with higher indoor and outdoor child physical activity and play. </p>
<p>Research has also shown that <a href="https://ijbnpa.biomedcentral.com/track/pdf/10.1186/s12966-020-00987-8.pdf">having a pet dog</a> can encourage children <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5285500/">to be active</a>.</p>
<figure class="align-center ">
<img alt="Family out for winter walk with dog" src="https://images.theconversation.com/files/441078/original/file-20220117-25-1cokrbj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/441078/original/file-20220117-25-1cokrbj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/441078/original/file-20220117-25-1cokrbj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/441078/original/file-20220117-25-1cokrbj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/441078/original/file-20220117-25-1cokrbj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/441078/original/file-20220117-25-1cokrbj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/441078/original/file-20220117-25-1cokrbj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Owning a dog has been linked to higher activity levels.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/family-walking-dog-through-winter-woodland-199351385">Monkey Business Images/Shutterstock</a></span>
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<p>One way to respond to the uncertainty of COVID is by developing <a href="https://www.ccjm.org/content/early/2020/08/20/ccjm.87a.ccc010">routine</a> and structure for children. Promoting a sense of predictability at home can go a long way in helping children cope with an uncertain world. Regular family walks at the weekend or after-school or exercise classes can be a really positive way of helping children to feel secure and nurtured.</p>
<p>One way that children enjoy staying active is by attending classes, from dance to swimming to football. During lockdown, these classes had to stop, but many have now reopened. They are a great way for children to socialise as well as keeping fit. </p>
<p>For some people, however, these classes are no longer an option. Some activities may be permanently closed, or families may have less disposable income than before the pandemic. Parents <a href="https://pubmed.ncbi.nlm.nih.gov/33282637/">may be anxious</a> about their children attending classes with other children. </p>
<p>Parental anxiety can have an impact on children’s physical activity. Children of parents who were <a href="https://pubmed.ncbi.nlm.nih.gov/33282637/">more anxious</a> in Canada visited the park less than children of less anxious parents during the pandemic.</p>
<p>During lockdowns, the cancellation of sports and activity classes have inspired programs offering online fitness classes for children. This is a great way of enabling children to be physically active at home in situations where their parents might not feel comfortable with them attending the large classes that they did before the pandemic.</p>
<p>It is really important for children to be physically active, and to stop a more sedentary lifestyle continuing into adulthood.</p><img src="https://counter.theconversation.com/content/174662/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Alison Owen does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Research from around the world showed how much children’s activity levels dropped during lockdowns.Alison Owen, Lecturer in Health Psychology, Staffordshire UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1719452021-12-05T23:26:42Z2021-12-05T23:26:42ZCOVID saw us sitting longer – and diabetes rose globally by 16% in 2 years. Time to get moving<p>New figures show global diabetes prevalence has <a href="https://diabetesatlas.org/">increased</a> by 16% in the past two years, with 537 million adults (aged 20-79) now estimated to be living with the chronic condition. </p>
<p>Over this same time period, COVID has stopped us doing some of the things that help prevent and manage diabetes. One particularly concerning example is an increase to sedentary behaviour (sitting down for long periods of time), which was already at dangerous levels pre-COVID. Some <a href="https://pubmed.ncbi.nlm.nih.gov/32481594/">estimates</a> indicate the pandemic added an average three hours to our sitting time each day.</p>
<p>Now lockdowns have eased in many places, it is vital we get moving again – and in the right way – to change this picture.</p>
<p>Reducing sitting time is a good starting place to help people with diabetes, pre-diabetes and other chronic conditions to reach healthier levels of physical activity.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/fewer-diabetes-patients-are-picking-up-their-insulin-prescriptions-another-way-the-pandemic-has-delayed-health-care-for-many-171364">Fewer diabetes patients are picking up their insulin prescriptions – another way the pandemic has delayed health care for many</a>
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<h2>A growing global problem</h2>
<p>Data from the <a href="https://diabetesatlas.org/">International Diabetes Federation’s 10th Diabetes Atlas</a>, officially launched today, shows about 10% of the world’s population aged 20–79 now live with diabetes, and diabetes prevalence is predicted to steadily increase to around 784 million adults by 2045.</p>
<p>Most of these people live with type 2 <a href="https://baker.edu.au/-/media/documents/fact-sheets/baker-institute-factsheet-understanding-diabetes.pdf">diabetes</a>, a chronic condition that affects the way the body processes blood sugar (glucose). In type 2 diabetes, repeated fluctuations in blood glucose levels eventually mean the body doesn’t respond properly with insulin – the hormone produced that allows glucose to go from the blood to the cells. </p>
<p>This can progress to common diabetes complications such as blindness, nerve damage, heart disease and kidney disease. <a href="https://baker.edu.au/impact/advocacy/dark-shadow-diabetes">Recent reports</a> point to an even wider range of diabetes impacts like increased risk of liver disease, dementia, depression, and some cancers.</p>
<p>Our research highlights regular movement as a key way to help manage diabetes and help prevent complications. Getting moving effectively improves <a href="https://care.diabetesjournals.org/content/39/6/964.long">glucose control</a>, <a href="https://journals.lww.com/jhypertension/Abstract/2016/12000/Interrupting_prolonged_sitting_with_brief_bouts_of.12.aspx">blood pressure</a>, <a href="https://journals.physiology.org/doi/abs/10.1152/ajpheart.00422.2020">vascular health</a> and <a href="https://bjsm.bmj.com/content/54/13/776">memory</a>.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/435466/original/file-20211202-27-1962i2f.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="man walking in park" src="https://images.theconversation.com/files/435466/original/file-20211202-27-1962i2f.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/435466/original/file-20211202-27-1962i2f.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/435466/original/file-20211202-27-1962i2f.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/435466/original/file-20211202-27-1962i2f.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/435466/original/file-20211202-27-1962i2f.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/435466/original/file-20211202-27-1962i2f.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/435466/original/file-20211202-27-1962i2f.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Spending less time sitting down is an achievable first step to a healthier lifestyle.</span>
<span class="attribution"><a class="source" href="https://image.shutterstock.com/image-photo/man-walks-exercising-park-600w-558161632.jpg">Shutterstock</a></span>
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<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/a-disease-that-breeds-disease-why-is-type-2-diabetes-linked-to-increased-risk-of-cancer-and-dementia-139298">A disease that breeds disease: why is type 2 diabetes linked to increased risk of cancer and dementia?</a>
</strong>
</em>
</p>
<hr>
<h2>Moving out of lockdown</h2>
<p>As we transition to COVID-normal, we must leave lockdown levels of physical inactivity and sedentary behaviour behind.</p>
<p>Reducing sitting time is a good “<a href="https://www.nature.com/articles/s41569-021-00547-y">first step</a>” because it appears more achievable for many and less daunting than a new exercise regime, especially for people who have been highly inactive or who live with a chronic health condition.</p>
<p>Simple lifestyle strategies to reduce sitting time and replace it with either standing or, even better, light physical activity improve metabolism, and for people with type 2 diabetes can prevent and help “sponge up” rising blood glucose levels if insulin isn’t being produced properly.</p>
<p>Breaking up sitting every hour with just two or three minutes of walking can <a href="https://care.diabetesjournals.org/content/39/6/964.long">make a difference to glucose control</a> compared with prolonged and uninterrupted sitting. <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0055542">And some evidence shows</a> greater time spent doing light activities daily like household chores, playing with pets, or light garden work, can provide greater blood sugar control over 24 hours than structured workouts. </p>
<p>We are <a href="https://baker.edu.au/optimise">currently testing</a> how these small changes influence diabetes in a clinical trial. Our goal is to help desk workers with diabetes reduce and break up their sitting time.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/435465/original/file-20211202-25-1qbpc3r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="woman stands at desk" src="https://images.theconversation.com/files/435465/original/file-20211202-25-1qbpc3r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/435465/original/file-20211202-25-1qbpc3r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=367&fit=crop&dpr=1 600w, https://images.theconversation.com/files/435465/original/file-20211202-25-1qbpc3r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=367&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/435465/original/file-20211202-25-1qbpc3r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=367&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/435465/original/file-20211202-25-1qbpc3r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=461&fit=crop&dpr=1 754w, https://images.theconversation.com/files/435465/original/file-20211202-25-1qbpc3r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=461&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/435465/original/file-20211202-25-1qbpc3r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=461&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Desks that convert from sitting to standing position can help.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/F9tEfwqN3Ho">Unsplash</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
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<h2>Lorys’ story</h2>
<p>One of our trial participants, Lorys, 64, was gutted when he was diagnosed with type 2 diabetes 11 years ago.</p>
<p>Like many people, he was leading a sedentary lifestyle. A demanding job involving long hours at the computer meant he was sitting for most of the day, stressed and anxious about his health. Diabetes medication wasn’t improving his blood glucose levels as much as he would have liked. Then the pandemic arrived and working from home exacerbated the problem because he was doing less everyday activity, such as walking to and around the office.</p>
<p>As part of the trial, Lorys has started using a sit-stand workstation and an activity tracker to encourage regular short walks throughout the day. He’s focussed on gradual lifestyle changes, small steps that feel achievable and have already added up to make a big difference.</p>
<p>Since the start of this year, Lorys’ <a href="https://www.healthdirect.gov.au/hba1c-test">HbA1c</a> level – a key diabetes health marker – has almost halved. He’s lost weight and says his mental outlook is more positive. He says he no longer thinks of diabetes as a “death sentence”.</p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/got-pre-diabetes-heres-five-things-to-eat-or-avoid-to-prevent-type-2-diabetes-80838">Got pre-diabetes? Here's five things to eat or avoid to prevent type 2 diabetes</a>
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</em>
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<hr>
<h2>5 ways to quit the sit</h2>
<p>Whether we have type 2 diabetes, pre-diabetes, or just want to get back to a healthier lifestyle post-lockdowns, most of us can benefit from some simple changes:</p>
<p><strong>1.</strong> try using a height-adjustable (sit-to-stand) desk. Start standing for a few minutes each day and gradually scale up to standing or walking for 30 minutes of every hour</p>
<p><strong>2.</strong> use phone meetings or phone calls as a prompt to stand</p>
<p><strong>3.</strong> try walking work meetings or catching up with friends for a walk</p>
<p><strong>4.</strong> after finishing a work task or an episode of your favourite TV show, take a short walk around the block</p>
<p><strong>5.</strong> set a calendar reminder or use a wearable device to prompt you to stand up and move regularly throughout the day.</p>
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<iframe width="440" height="260" src="https://www.youtube.com/embed/wUEl8KrMz14?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">The body is made for motion.</span></figcaption>
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<p>It’s been a tough couple of years, especially for people living which chronic health conditions. But it’s not too late to make changes to prevent and manage diabetes and its complications.</p><img src="https://counter.theconversation.com/content/171945/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Christian Brakenridge receives funding from a Research Training Program scholarship through Australian Catholic University and is supported by the Baker Heart and Diabetes Institute.</span></em></p><p class="fine-print"><em><span>David Dunstan receives funding from National Health and Medical Research Council and Diabetes Australia. </span></em></p>Just over 10% of the world’s adults now live with diabetes and the COVID pandemic saw many people sitting down for longer periods – but small daily changes can improve health.Christian Brakenridge, PhD Candidate, Baker Heart and Diabetes InstituteDavid Dunstan, Professor and Laboratory Head of Physical Activity, Baker Heart and Diabetes InstituteLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1716262021-11-12T10:12:13Z2021-11-12T10:12:13ZNigerians with diabetes will have poor outcomes unless the healthcare system changes<figure><img src="https://images.theconversation.com/files/431651/original/file-20211112-13-53qc83.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Rick Gershon/Getty Images</span> </figcaption></figure><p>Diabetes mellitus, an ancient disease, has now become a global burden. The United Nations in 2006 <a href="https://undocs.org/pdf?symbol=en/A/RES/61/225">recognised</a> diabetes as a disease that poses severe risks to families and development goals. <a href="https://idf.org/aboutdiabetes/what-is-diabetes/facts-figures.html">In 2019</a>, about 463 million adults were living with diabetes and this is projected to rise to 700 million by 2045. The highest proportion of this increase will be in low- and middle-income countries, including Nigeria.</p>
<p>Scientific progress in medicine has changed the story of diabetes from an incurable disease to a <a href="https://www.medicalnewstoday.com/articles/317074#Is-diabetes-curable?">treatable condition</a>. Though the disease itself may not be reversible, its devastating complications can be prevented when effectively treated. People with diabetes can now live much longer. </p>
<p>But because of a lack of resources, many Nigerians living with diabetes are unable to benefit from the fruits of scientific discoveries. They are at risk of premature death or lifelong incapacitation. </p>
<p>Nonetheless, for those that are willing to make lifestyle changes, and can afford and adhere to treatment, they may escape these consequences.</p>
<h2>About diabetes</h2>
<p>Diabetes is a complex disorder, with <a href="https://care.diabetesjournals.org/content/41/Supplement_1/S13">different types and subtypes</a>. But all are characterised by high blood sugar arising from insulin deficiency. Insulin is a <a href="https://www.medicalnewstoday.com/articles/323760#what-is-insulin">hormone</a> secreted from the pancreas and normally helps to regulate the level of sugar in the body. With type 2 diabetes, cells or tissues resist the action of insulin. Often, diabetes is accompanied by long-term complications, especially when it has not been well managed. </p>
<p>The most common type of diabetes is type 2. This type <a href="https://care.diabetesjournals.org/content/41/Supplement_1/S13">accounts</a> for between 80% and 90% of all cases. <a href="https://care.diabetesjournals.org/content/41/Supplement_1/S13">Others</a> are type 1, secondary diabetes and gestational diabetes. Type 2 diabetes typically occurs from middle age while type 1 tends to occur in children and adolescents. Secondary diabetes is due to specific causes such as drugs, or diseases of the liver or pancreas. This can be reversed once the cause is effectively addressed. <a href="https://care.diabetesjournals.org/content/41/Supplement_1/S13">Gestational diabetes</a> occurs for the first time in pregnant women.</p>
<p>Both types 1 and 2 diabetes have genetic predisposition but usually <a href="https://pubmed.ncbi.nlm.nih.gov/25456640/">require</a> environmental <a href="https://diabetes.diabetesjournals.org/content/66/2/241">triggers</a> like diet and sedentary lifestyle. No population group is spared the risk of diabetes. It affects men and women equally, apart from the gestational type.</p>
<p><a href="https://diabetes.diabetesjournals.org/content/66/2/241">Diabetes</a> is a progressive disease and incurable by current scientific evidence. It is, however, highly amenable to treatment with diligent observance of lifestyle measures. These include dietary modification, exercise and the use of combinations of medicines when necessary. Diabetes, especially type 2, is preventable with healthy lifestyle and early screening to determine risk.</p>
<h2>Access denied: the Nigerian situation</h2>
<p>In Nigeria, the prevalence of diabetes has steadily increased from <a href="https://pubmed.ncbi.nlm.nih.gov/14032897/">1%</a> in the 1960s, to 2.2% in the early 1990s, to about <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5984944/">6% currently</a>. The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5984944/">rates</a> are relatively higher in cities compared to rural areas, and higher among Nigerians in the south and south-eastern parts of the country. </p>
<p>The prime culprits for this increase are the western lifestyle and modern technological comforts. More Nigerians are developing diabetes because of frequent consumption of western diets, like what’s on offer at fast-food outlets. These meals are loaded with saturated fat and carbohydrates, which promote excess weight gain, a <a href="https://pubmed.ncbi.nlm.nih.gov/2044434/">strong risk factor</a> for diabetes.</p>
<p><a href="https://www.njmonline.org/article.asp?issn=1115-2613;year=2018;volume=27;issue=1;spage=69;epage=77;aulast=Balogun;type=0">Our research</a> shows that variation in obesity across the country mirrors the prevalence of diabetes. Increasing urbanisation – and the sedentary life that comes with it – is contributing to an explosion of diabetes. We have <a href="https://pubmed.ncbi.nlm.nih.gov/23075694/">shown</a> that when people move from rural to urban settings, more of them develop diabetes.</p>
<p>Increasingly, Nigerians living with diabetes are becoming victims of complications of the disease. Many die or become debilitated for the rest of their lives. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5566593/">Mortality</a> is unacceptably high when they develop <a href="https://pubmed.ncbi.nlm.nih.gov/18072385/">hyperglycaemic emergencies</a>, infections – often from diabetes <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1742-481X.2009.00627.x">foot ulcers</a> – and kidney disease. </p>
<p>The biggest reason is lack of access to correct information and basic diabetes care. There are few opportunities for Nigerians to know whether they already harbour diabetes or are at risk of developing it. Screening, information and basic care should be available through primary healthcare facilities, but these are not functioning properly in most parts of Nigeria. They are not well staffed and resourced.</p>
<p>Without quality diabetes education, it is difficult to achieve treatment goals. People become victims of unfounded myths about diabetes when they are not given the facts. </p>
<p>Awareness is generally low, not only in the rural areas but also in cities. People can have type 2 diabetes for months and years without <a href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193">classical symptoms</a>. They may only get screened and diagnosed when they are required to do medical screening as a precondition for employment. </p>
<p>When people with diabetes are not detected early and put on treatment, complications set in. More importantly, screening can be an opportunity for people at risk to start taking preventive measures. </p>
<h2>Recommendations</h2>
<p>Opportunities for awareness and screening should be created, even extended to schools. <a href="https://www.ajol.info/index.php/rejhs/article/view/143385">Knowledge</a> is key in preventing and detecting a disease. </p>
<p>Balanced diet and increased physical activities are cornerstones of diabetes prevention and control. Perhaps because of urbanisation, space for recreation is shrinking in Nigerian communities. Access to recreation centres should be integrated into urban planning. </p>
<p>Nowadays, there are many pharmacological options to treat diabetes. Granted that the newer formulations are expensive. But the older, cheaper medications should be readily available. It is tragic that 100 years after its discovery, <a href="https://care.diabetesjournals.org/content/41/6/1125.long">access to insulin</a> is grossly inadequate in Nigeria. The government apparently is unwilling to even subsidise the drug as many other African countries have done. Affordability of health services is a <a href="https://nairametrics.com/2021/06/17/nigerias-healthcare-cost-gallop-past-15-highest-on-record/">big issue in Nigeria</a>, where most people pay for them from lean pockets. The government must improve the health insurance coverage of Nigerians. </p>
<p>The present healthcare structure and system in Nigeria restrict access to health facilities and will not support high quality care of diabetes patients. There is an urgent need to find workable models and restructure the health system.</p><img src="https://counter.theconversation.com/content/171626/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>William Balogun does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The present healthcare structure in Nigeria contributes to the suffering of people living with diabetes in the country.William Balogun, Senior Lecturer and Consultant Endocrinologist, University of IbadanLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1674332021-09-13T06:06:32Z2021-09-13T06:06:32ZKids’ fitness is at risk while they miss sport and hobbies — but mums are getting more physical<figure><img src="https://images.theconversation.com/files/420678/original/file-20210913-19-1bkm8or.jpg?ixlib=rb-1.1.0&rect=61%2C69%2C5760%2C3758&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/school-building-schoolyard-evening-hopscotch-game-1928761976">Shutterstock</a></span></figcaption></figure><p>For most of our lives, the rhythms of our days are governed by crystallised routines: we get up, have breakfast, go to school or work, have lunch, dinner, watch TV, go to bed. For families, weekly routines often revolve around kids’ sport or active hobbies. </p>
<p>Then there are times in life when our routines are upended. Mostly these are life transitions like starting school or retiring. Less often, disruption stems from individual crises like sickness or job loss. Even rarer are social upheavals. The COVID pandemic is certainly one of those. </p>
<p>A number of surveys report changes in parents’ and kids’ physical activity and screen time during lockdowns. But what will this mean for their long term health and fitness? </p>
<h2>Kids’ activity down, screentime up</h2>
<p>According to the Royal Children’s Hospital’s <a href="https://www.rchpoll.org.au/wp-content/uploads/2020/07/nchp-poll18-report-covid.pdf">National Child Health Poll</a> last year 42% of parents said their kids had been less active, while only 13% said they had been more active. </p>
<p>The most recent report from <a href="https://growingupinaustralia.gov.au/">Growing Up in Australia: The Longitudinal Study of Australian Children</a> (LSAC) yielded similar results: 39% of kids said they had been less active, 29% more active. </p>
<p>An <a href="https://www.clearinghouseforsport.gov.au/__data/assets/pdf_file/0011/975530/AusPlay-Focus-Early-Impact-of-COVID-19_Final.pdf">AUSPLAY survey</a> of 20,000 Australians over 15 found 44% of adolescents participated in fewer sports, compared to 31% being involved in more sports. In 2020, out-of-school sports participation at least once a week dropped nationally from 55% to 43% compared to 2019.</p>
<p>One good marker of how active kids are is how much time they spend outdoors. In the <a href="https://www.rchpoll.org.au/wp-content/uploads/2020/07/nchp-poll18-report-covid.pdf">National Child Health Poll</a> 42% of parents said their kids spent less time outdoors, compared to 14% who said they spent more time outdoors. Since outdoor time is often limited to one hour during lockdown, the more active kids likely had their time curtailed. </p>
<p>Unsurprisingly, screen time has rocketed. Over half of parents in the same survey said their kids were spending more time using screens and digital media, even when online learning was excluded. Only 5% said their kids were getting less.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/420686/original/file-20210913-17-pg4tr8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="boy bored on laptop" src="https://images.theconversation.com/files/420686/original/file-20210913-17-pg4tr8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/420686/original/file-20210913-17-pg4tr8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/420686/original/file-20210913-17-pg4tr8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/420686/original/file-20210913-17-pg4tr8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/420686/original/file-20210913-17-pg4tr8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/420686/original/file-20210913-17-pg4tr8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/420686/original/file-20210913-17-pg4tr8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Kids are likely to be spending more time in front of screens during remote learning.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/SS-r7BvCqTY">Unsplash/Thomas Park</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<h2>Parents fared better, especially mums</h2>
<p>The story is quite different for <a href="https://www.clearinghouseforsport.gov.au/__data/assets/pdf_file/0011/975530/AusPlay-Focus-Early-Impact-of-COVID-19_Final.pdf">parents</a>: 29% say they are getting more moderate physical exercise, slightly more than those who say they are getting less (24%). </p>
<p>The <a href="https://www.clearinghouseforsport.gov.au/__data/assets/pdf_file/0011/975530/AusPlay-Focus-Early-Impact-of-COVID-19_Final.pdf">AUSPLAY surveys</a> show an increase in overall levels of physical activity in adults. But these increases are driven almost entirely by women, and mainly middle-aged women. Perhaps women in this age group <a href="https://www.smh.com.au/business/workplace/this-lockdown-women-are-once-again-doing-more-of-the-housework-home-schooling-20210727-p58d94.html">who have taken on more</a> of the housework and home-schooling burden are using the time they used to spend commuting to go outside for a walk, take a break and socialise. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/420677/original/file-20210913-20-tqr9r9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="woman running outdoors" src="https://images.theconversation.com/files/420677/original/file-20210913-20-tqr9r9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/420677/original/file-20210913-20-tqr9r9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/420677/original/file-20210913-20-tqr9r9.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/420677/original/file-20210913-20-tqr9r9.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/420677/original/file-20210913-20-tqr9r9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/420677/original/file-20210913-20-tqr9r9.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/420677/original/file-20210913-20-tqr9r9.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Middle-aged mums are reporting increases in physical activity during lockdown.</span>
<span class="attribution"><span class="source">Unsplash/Alex McCarthy</span>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<p>Under lockdown, some of the important venues for sports traditionally undertaken by men were closed, so team sports were down 40–50% and gym activities were down 36% (though some undertook workouts at home). Meanwhile, common forms of physical activity for women were up — jogging (up 40%), yoga and home exercises (up 39%), walking (up 33%) — as they remained feasible. </p>
<p>Some 58% of parents are doing <a href="https://www.rchpoll.org.au/wp-content/uploads/2020/07/nchp-poll18-report-covid.pdf">more exercise with their kids</a>. The 35–54 year-old age group increased this kind of participation by 19–23%.</p>
<iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2Fkidsfitness3e%2Fphotos%2Fa.1035141866571683%2F4031151846970655%2F%3Ftype%3D3&show_text=true&width=500" width="100%" height="659" style="border:none;overflow:hidden" scrolling="no" frameborder="0" allowfullscreen="true" allow="autoplay; clipboard-write; encrypted-media; picture-in-picture; web-share"></iframe>
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<em>
<strong>
Read more:
<a href="https://theconversation.com/kids-at-home-because-of-coronavirus-here-are-4-ways-to-keep-them-happy-without-resorting-to-netflix-133772">Kids at home because of coronavirus? Here are 4 ways to keep them happy (without resorting to Netflix)</a>
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<h2>Will it matter in the long term?</h2>
<p>Physical inactivity has a myriad of <a href="https://cdnsciencepub.com/doi/pdf/10.1139/apnm-2015-0663">negative health effects</a>, such as lower mood, poorer cognition and mental health, weaker bones and muscles and poorer cardiovascular fitness. </p>
<p>Over the long term, physical inactivity increases the chances of becoming overweight and of obesity. It increases the likelihood of <a href="https://journals.lww.com/acsm-msse/Fulltext/1999/11001/Effects_of_physical_inactivity_and_obesity_on.25.aspx">early onset</a> for chronic diseases such as heart disease, diabetes, many cancers and mental illness. </p>
<p>If the lockdown trends for lessened physical activity are sustained, it’ll be bad news for our children’s health. The question is, once restrictions ease, will children’s activity levels return to normal?</p>
<p>Children get their physical activity in three main ways: play, active transport (walking, running, cycling and scooting to get somewhere) and sport. </p>
<p>Much of their play happens at school, so will presumably rebound once school’s back. But there have been decades-long <a href="https://bjsm.bmj.com/content/bjsports/39/12/892.full.pdf">declines</a> in children’s active transport (though such activities have enjoyed a renaissance during COVID while families stay within their local neighbourhood). </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/420683/original/file-20210913-13-1vzj1g6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="kids playing sport in schoolyard" src="https://images.theconversation.com/files/420683/original/file-20210913-13-1vzj1g6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/420683/original/file-20210913-13-1vzj1g6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=367&fit=crop&dpr=1 600w, https://images.theconversation.com/files/420683/original/file-20210913-13-1vzj1g6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=367&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/420683/original/file-20210913-13-1vzj1g6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=367&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/420683/original/file-20210913-13-1vzj1g6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=461&fit=crop&dpr=1 754w, https://images.theconversation.com/files/420683/original/file-20210913-13-1vzj1g6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=461&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/420683/original/file-20210913-13-1vzj1g6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=461&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Both organised sport and schoolyard activity has been disrupted.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/cheerful-tween-schoolchildren-gaily-spending-time-1855240510">Shutterstock</a></span>
</figcaption>
</figure>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/from-vaccination-to-ventilation-5-ways-to-keep-kids-safe-from-covid-when-schools-reopen-166734">From vaccination to ventilation: 5 ways to keep kids safe from COVID when schools reopen</a>
</strong>
</em>
</p>
<hr>
<p>The long-term impact on sport is less clear. In June 2020, 32% of parents <a href="https://www.clearinghouseforsport.gov.au/__data/assets/pdf_file/0011/975530/AusPlay-Focus-Early-Impact-of-COVID-19_Final.pdf">reported</a> concern about their kids going back to sport after the pandemic, due to ongoing fear of COVID infection. Furthermore, many families are reporting enjoyment of a <a href="https://www.smh.com.au/national/readers-find-silver-linings-to-life-in-lockdown-20200408-p54i4i.html">slower pace</a> of life under COVID with less rushing to sporting games, classes or practice. It is possible that COVID may speed up a <a href="https://www.clearinghouseforsport.gov.au/__data/assets/pdf_file/0011/975530/AusPlay-Focus-Early-Impact-of-COVID-19_Final.pdf">decades-long shift</a> in participation for both adults and kids from organised group sports (such as football, basketball and surf lifesaving), to more informal and individual activities (such as cycling, running and surfing).</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/kids-grip-strength-is-improving-but-other-measures-of-muscle-fitness-are-getting-worse-164295">Kids' grip strength is improving, but other measures of muscle fitness are getting worse</a>
</strong>
</em>
</p>
<hr>
<h2>Wait and see</h2>
<p>As a society, it will be imperative that we closely observe trends in children’s (and adults’) activity, as these COVID trends have the potential to leave lasting scars with long-term health consequences. </p>
<p>Targeted efforts to address lockdown-related declines in physical activity may be needed. For now, there is cause for quiet optimism, with vaccination numbers growing, an easing of restrictions in sight, as well as the warmer, longer days of summer ahead.</p><img src="https://counter.theconversation.com/content/167433/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Tim Olds receives funding from the NHMRC and ARC. </span></em></p><p class="fine-print"><em><span>Carol Maher receives funding from the NHMRC and the Medical Research Future Fund</span></em></p><p class="fine-print"><em><span>Verity Booth is a member of Exercise and Sports Science Australia</span></em></p>Studies have shown a drop in physical activity for kids during lockdowns, which could impact their long term health. But their mums are getting more active.Tim Olds, Professor of Health Sciences, University of South AustraliaCarol Maher, Professor, Medical Research Future Fund Emerging Leader, University of South AustraliaVerity Booth, PhD candidate, University of South AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1656642021-08-09T23:54:31Z2021-08-09T23:54:31ZBed rest in hospital can be bad for you. Here’s what nurses say would help get patients moving<figure><img src="https://images.theconversation.com/files/415001/original/file-20210806-17-uzr68e.jpg?ixlib=rb-1.1.0&rect=0%2C9%2C6500%2C4320&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>If you or a loved one is unlucky enough to be in hospital, you might think the best thing to do is rest in bed as much as possible. But while rest is important, lying or sitting in bed too much can actually make many conditions worse.</p>
<p>Researchers have developed mobility <a href="https://researchnow.flinders.edu.au/en/publications/recommendations-for-older-adults-physical-activity-and-sedentary-">recommendations</a> for some hospital settings but in practice, most patients still aren’t active enough.</p>
<p>To find out more, we asked 138 nurses from five Australian states about the challenges they face trying to to get patients moving more, and what changes would help. We also did some in-depth interviews with a sample of nurses involved in the study.</p>
<p>Our <a href="https://doi.org/10.1111/jocn.15994">results</a>, published in the Journal of Clinical Nursing, showed there is much we can do. Managers and team leaders have an important role in empowering nurses because our study found nurses do not always feel able to reduce sedentary behaviour in their patients.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/for-older-people-and-those-with-chronic-health-conditions-staying-active-at-home-is-extra-important-heres-how-135322">For older people and those with chronic health conditions, staying active at home is extra important – here's how</a>
</strong>
</em>
</p>
<hr>
<h2>The dangers of sedentary behaviour in hospital</h2>
<p>Lying or sitting too much while in hospital <a href="https://doi.org/10.1111/jocn.15994">can lead to</a> deconditioning (such as loss of strength, joint function and mobility), pressure injuries, blood clots, infections, prolonged hospital stays and unplanned hospital re-admissions.</p>
<p>In rehabilitation settings, where a person is recovering from conditions such as stroke, amputation or arthritis, older adults spend as <a href="https://journals.humankinetics.com/view/journals/japa/18/2/article-p171.xml">little as 5% of the day</a>
upright.</p>
<p>In acute settings — where a patient in hospital may require surgery or treatments to repair a fracture, remove a tumour or relieve nerve pain — it can be much worse. Older adults spend a median of just <a href="https://agsjournals.onlinelibrary.wiley.com/doi/10.1111/j.1532-5415.2009.02393.x">3% of their day</a> standing or walking. </p>
<p>These are staggering figures but the good news is even small increases in activity and movement can help prevent the <a href="https://diabetes.diabetesjournals.org/content/65/10/2862">rapid loss of muscle mass</a> and strength that comes from lying down or sitting too long in hospital. </p>
<p>Our study found nurses have a key role in supporting patients’ mobility and in reducing their sedentary behaviour. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/414981/original/file-20210806-23-rswbdh.jpg?ixlib=rb-1.1.0&rect=16%2C16%2C5335%2C3546&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/414981/original/file-20210806-23-rswbdh.jpg?ixlib=rb-1.1.0&rect=16%2C16%2C5335%2C3546&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/414981/original/file-20210806-23-rswbdh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/414981/original/file-20210806-23-rswbdh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/414981/original/file-20210806-23-rswbdh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/414981/original/file-20210806-23-rswbdh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/414981/original/file-20210806-23-rswbdh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/414981/original/file-20210806-23-rswbdh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Nurses in this study told us that workload and lack of time were significant barriers to encouraging reduced sedentary behaviour.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<h2>What are the barriers?</h2>
<p>Perhaps unsurprisingly, nurses in this study told us workload and lack of time to encourage reduced sedentary behaviour were significant barriers.</p>
<p>However, they also told us there was a perception among family and sometimes patients themselves that they needed to rest and that older people had earned the right to sit back and relax. </p>
<p>This was especially the case when people were unwell or had complex needs. As one nurse said:</p>
<blockquote>
<p>For example, ‘Dad’s in his 80s, does he need to do this?’ It is a common mindset of the family of an older person.</p>
</blockquote>
<p>So <a href="https://link.springer.com/content/pdf/10.1186/s12966-020-00970-3.pdf">how much exercise</a> should you get while in hospital? There’s no “one size fits all” answer. For some patients, it might just mean getting out of bed and walking to the bathroom, getting dressed or moving around a room. For others, it might mean walking around hospital hallways or doing more specialised movement programs such as <a href="https://pubmed.ncbi.nlm.nih.gov/31602693/">My Therapy</a>. </p>
<h2>What would help?</h2>
<p>Nurses told us that help from family in getting patients up and moving would be a huge bonus.</p>
<blockquote>
<p>Families can also help by providing really comfortable shoes and clothing. We know patients are less likely to participate if they are not comfortable. </p>
</blockquote>
<p>Another said:</p>
<blockquote>
<p>We involved family members at mealtimes [by walking to] the lounge and it has improved nutritional intake by bringing in [special] food and contributing to the social aspects. One brought Italian food and they loved it.</p>
</blockquote>
<p>Some patients, however, have only family members or visitors who are, themselves, older and unable to assist the patient with walking. Or, a patient may have no visitors at all.</p>
<p>Working closely with other members of the care team yields results, with one saying:</p>
<blockquote>
<p>Going to a team meeting is good […] they say to the patient, this is what we are aiming for, do you agree that you will sit up for lunch every day […] it’s a team effort.</p>
</blockquote>
<p>Another told us: </p>
<blockquote>
<p>I like to read the physio notes every day and then just have an idea what their actual functional goals and actual functional levels are like. Encouraging people to achieve those tiny little goals like ‘oh, we walked to the toilet’, ‘oh, we brushed our teeth at the sink’. </p>
</blockquote>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/415140/original/file-20210809-14-xo9g25.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A nurse helps an older woman walk down a hospital hallway." src="https://images.theconversation.com/files/415140/original/file-20210809-14-xo9g25.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/415140/original/file-20210809-14-xo9g25.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/415140/original/file-20210809-14-xo9g25.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/415140/original/file-20210809-14-xo9g25.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/415140/original/file-20210809-14-xo9g25.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/415140/original/file-20210809-14-xo9g25.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/415140/original/file-20210809-14-xo9g25.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Nurses told us that help from family in getting patients up and moving would be a huge bonus.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<p>One nurse spoke of the value of interventions aimed at getting patients more active, such as the UK’s <a href="https://endpjparalysis.org/">End PJ Paralysis</a> program.</p>
<blockquote>
<p>[…] although not very well promoted, [it] was a great help. Many resources went
into it. With our model of care, there was a social aspect that was a great success, they started friendship groups, lots of activities, we had the Melbourne Cup down in the lounge, and they watched the tennis together. It’s been so positive. We used to really encourage them to go just once, now they want to go all the time. But some nurses still need to learn it’s not about wheeling people down there.</p>
</blockquote>
<p>In other words, it’s about walking, not wheeling.</p>
<p>A nurse leader said:</p>
<blockquote>
<p>It’s staggering how much time they [patients] spend alone. There’s a potential connection here. Isolation and boredom is one thing. If we tackle the boredom, we tackle the sedentary behaviour, there is a link, and we will solve the social isolation. Enabling nurses to be the coach for getting people up, and there’s definitely an educational aspect. </p>
</blockquote>
<h2>Creative and sustainable solutions</h2>
<p>Our study shows that reducing sedentary behaviour in hospitals is often complex and there are important roles for nurse leaders and organisations in working together on creative and sustainable solutions. </p>
<p>As influential British doctor, Richard Asher, put it in his oft-quoted <a href="https://britishgeriatricssociety.wordpress.com/2017/04/26/sit-up-get-dressed-keep-moving-deconditioning-syndrome-awareness-and-prevention-campaign-why-is-everyone-talking-about-it/">poem</a> about the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2056244/?page=1">danger</a> of sedentary behaviour in hospitals:</p>
<blockquote>
<p>Teach us to live that we may dread;</p>
<p>unnecessary time in bed.</p>
<p>Get people up and we may save;</p>
<p>patients from an early grave.</p>
</blockquote>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/sitting-for-too-long-could-increase-your-risk-of-dying-even-if-you-exercise-105014">Sitting for too long could increase your risk of dying – even if you exercise</a>
</strong>
</em>
</p>
<hr>
<img src="https://counter.theconversation.com/content/165664/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Breanne Kunstler is a practising physiotherapist and co-lead of the Physiotherapists for Physical Activity group, which advises the Australian Physiotherapy Association on physical activity matters. </span></em></p><p class="fine-print"><em><span>Christina Ekegren is co-lead of the Physiotherapists for Physical Activity group, which advises the Australian Physiotherapy Association on physical activity matters. She has received funding from the National Health and Medical Research Council (NHMRC).</span></em></p><p class="fine-print"><em><span>Nicole Freene is a physiotherapy academic-clinician and founding member and cardiorespiratory lead of the Physiotherapists for Physical Activity group. She has received funding from the Medical Research Future Fund.
</span></em></p><p class="fine-print"><em><span>Virginia Plummer was a past staff member at Peninsula Health where some of the data was collected.</span></em></p><p class="fine-print"><em><span>Danny Hills and Tracy Robinson do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Most nurses spoke of having to contend with family members who assumed patients should rest as much as possible.Danny Hills, Associate Professor, Deputy Dean, Federation University AustraliaBreanne Kunstler, Research Fellow, BehaviourWorks Australia, Monash Sustainable Development Institute, Monash UniversityChristina Ekegren, Senior Research Fellow, Monash UniversityNicole Freene, Associate Professor, Physiotherapy, University of CanberraTracy Robinson, Senior Lecturer in Nursing, Charles Sturt UniversityVirginia Plummer, Professor, Federation University AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1628442021-06-21T06:31:54Z2021-06-21T06:31:54ZAussie kids are some of the least active in the world. We developed a cheap school program that gets results<figure><img src="https://images.theconversation.com/files/406902/original/file-20210617-21-10pd53l.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/primary-school-students-sport-lesson-indoors-1154051809">Shutterstock</a></span></figcaption></figure><p>Australian children are among the least active in the world. In a <a href="https://www.sciencedirect.com/science/article/pii/S2352464219303232?via%3Dihub">recent study</a>, Aussie kids ranked 140th out of 146 countries for physical activity. </p>
<p>And in 2018, a physical activity “<a href="https://www.activehealthykidsaustralia.com.au/siteassets/documents/2018/ahka-report-card-long-form-2018-final-for-web.pdf">report card</a>” gave Australian children a D-minus for overall physical activity levels. The grade was based on only 18% of young people meeting the physical activity guidelines — 60 minutes of moderate-to-vigorous physical activity each day.</p>
<p>We <a href="https://jamanetwork.com/journals/jamapediatrics/article-abstract/2779446">developed and tested a program</a> that trains teachers and schools to enhance the physical activity of their students long-term. And it costs just a fraction of some government policies that have shown limited results.</p>
<h2>Government policies not meeting their goals</h2>
<p>State policies <a href="https://www.legislation.gov.au/Details/C2011C00334/Download">typically require primary schools</a> to provide students with at least two hours of planned physical activity each week. This doesn’t just have to be physical education classes and can include sport, energiser breaks and more active lessons. Still, many schools fail to meet these recommendations.</p>
<p>Australian children’s competency in fundamental movements are alarmingly low. For example, <a href="https://fusecontent.education.vic.gov.au/6f9265d9-afef-4a9a-9228-05a039225985/fmsteacher.pdf">governments recommend</a> children master an overarm throw by year 4 because it’s a gateway to many sports. Yet, <a href="https://www.health.nsw.gov.au/heal/Publications/spans-2015-full-report.PDF">evidence suggests</a> 75% of year 6 girls have still failed to master this skill. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/move-it-move-it-how-physical-activity-at-school-helps-the-mind-as-well-as-the-body-100175">Move it, move it: how physical activity at school helps the mind (as well as the body)</a>
</strong>
</em>
</p>
<hr>
<p>To address these problems, schools and governments have spent a lot of money on attempting to increase physical activity in kids. </p>
<p>For example, the New South Wales government <a href="https://www.nsw.gov.au/media-releases/active-kids-100-for-every-child-to-play-sport">recently spent</a> $207 million over four years to subsidise children who enrol in sport outside of school. The Active Kids policy gives each eligible child a $100 voucher for the cost of sports registration, membership expenses and fees for physical activities such as swimming, dance lessons and athletics. </p>
<p>These vouchers do <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-10060-5">appear to be effective</a> for children who use them. But an <a href="https://www.sciencedirect.com/science/article/abs/pii/S1440244019314884">evaluation showed</a> a substantial number of parents in socially disadvantaged groups didn’t know about the program, or just weren’t engaging with it. This is arguably the group who needs them most.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/407367/original/file-20210621-34897-1iyh5s1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Two kids running on a track" src="https://images.theconversation.com/files/407367/original/file-20210621-34897-1iyh5s1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/407367/original/file-20210621-34897-1iyh5s1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/407367/original/file-20210621-34897-1iyh5s1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/407367/original/file-20210621-34897-1iyh5s1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/407367/original/file-20210621-34897-1iyh5s1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/407367/original/file-20210621-34897-1iyh5s1.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/407367/original/file-20210621-34897-1iyh5s1.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Higher socioeconomic families are more likely to use sports vouchers.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/child-running-stadium-kids-run-on-1454663780">Shutterstock</a></span>
</figcaption>
</figure>
<p>Plus, the vouchers cover only a few hours of sport per week. Children spend the rest of their time with their parents and teachers. And we know 85% of Australian adults <a href="https://www.aihw.gov.au/reports/risk-factors/insufficient-physical-activity/contents/insufficient-physical-activity">don’t meet the required</a> physical activity guidelines.</p>
<h2>Teachers can be trained to help</h2>
<p>Teachers have a lot on their plates, but equipping teachers to promote physical activity can have long-lasting benefits. Teachers can pass on new skills to thousands of students over their career.</p>
<p>The skills teachers can learn don’t have to be complicated. For example:</p>
<ul>
<li><p>well-meaning teachers may <a href="https://pubmed.ncbi.nlm.nih.gov/12649058/">spend more than half of their physical education lessons</a> with children being inactive, such as when giving instructions. Lessons could jump into active games that require minimal instruction</p></li>
<li><p>classroom teachers can add five-minute “energiser breaks” of physical activity between lessons</p></li>
<li><p>schools could make recess and lunch more active with a few hundred dollars of equipment or setting up games with the equipment they already have.</p></li>
</ul>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/short-exercise-breaks-during-class-improve-concentration-for-senior-students-140545">Short exercise breaks during class improve concentration for senior students</a>
</strong>
</em>
</p>
<hr>
<p>Many teachers already use some of these strategies, but promoting them more widely is a cost-effective way of getting children moving without compromising other school priorities.</p>
<h2>How we know it works</h2>
<p>We compared the fitness of students that received a specific intervention in four primary schools, with students in four primary schools that carried on as usual. In total, 25 classes including 460 children participated in the study (199 children in the intervention group and 261 in control group).</p>
<p>The interventions involved several phases, including training teachers in strategies such as the ones above, giving kids awards for progress and enhancing school policies themselves to encourage fitness. We provided some basic equipment to schools like balls, markers and sashes. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/407369/original/file-20210621-35232-sni3jy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Kids skipping rope at school." src="https://images.theconversation.com/files/407369/original/file-20210621-35232-sni3jy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/407369/original/file-20210621-35232-sni3jy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/407369/original/file-20210621-35232-sni3jy.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/407369/original/file-20210621-35232-sni3jy.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/407369/original/file-20210621-35232-sni3jy.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/407369/original/file-20210621-35232-sni3jy.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/407369/original/file-20210621-35232-sni3jy.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Kids can be encouraged to be more active at breaktimes.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/happy-elementary-kids-playing-together-jumping-1200999991">Shutterstock</a></span>
</figcaption>
</figure>
<hr>
<p>In the schools that received the interventions, <a href="https://journals.lww.com/acsm-msse/Fulltext/2015/04000/Physical_Activity_and_Skills_Intervention__SCORES.12.aspx">students’ fitness, physical activity, and fundamental movement skills</a> improved significantly more than in the schools that carried on as usual. That is, children spent about 13 more minutes per day doing moderate-to-vigorous activity (huffing and puffing) and, as a result, were better at running, throwing, jumping and catching.</p>
<hr>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/407372/original/file-20210621-35169-xop50z.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/407372/original/file-20210621-35169-xop50z.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/407372/original/file-20210621-35169-xop50z.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=338&fit=crop&dpr=1 600w, https://images.theconversation.com/files/407372/original/file-20210621-35169-xop50z.jpeg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=338&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/407372/original/file-20210621-35169-xop50z.jpeg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=338&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/407372/original/file-20210621-35169-xop50z.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/407372/original/file-20210621-35169-xop50z.jpeg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/407372/original/file-20210621-35169-xop50z.jpeg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Training teachers led to more student physical activity, higher fitness, and better mastery of key skills.</span>
</figcaption>
</figure>
<p>To make things cheaper and easier to scale, we then moved most of the <a href="https://iplay.org.au/">teacher professional learning online</a>, and used some digital technologies to give teachers extra feedback. Teachers received some face-to-face support, with specialist physical education teachers giving each teacher an hour of mentoring.</p>
<p>Our <a href="https://jamanetwork.com/journals/jamapediatrics/article-abstract/2779446">revised program</a>, <a href="https://iplay.org.au/">iPLAY</a>, <a href="https://www.researchgate.net/publication/351294011_Effect_of_a_Scalable_School-Based_Intervention_on_Cardiorespiratory_Fitness_in_Children_A_Cluster_Randomized_Clinical_Trial">doubled the usual fitness gains</a> children got over a two-year period. It worked twice as well in children from lower socioeconomic backgrounds, and it only cost $16.50 per student per year. </p>
<p>Being so affordable, our small team was able to deliver the training to 189 Australian schools.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/kids-spend-nearly-three-quarters-of-their-school-day-sitting-heres-how-to-get-them-moving-during-lessons-131897">Kids spend nearly three-quarters of their school day sitting. Here's how to get them moving — during lessons</a>
</strong>
</em>
</p>
<hr>
<p>Our calculations show we could improve the health of Australia’s <a href="https://www.acara.edu.au/reporting/national-report-on-schooling-in-australia/national-report-on-schooling-in-australia-2013/schools-and-schooling/school-numbers">2 million primary school children</a> for just one-third of the the cost of the four-year Active Kids program in NSW.</p>
<p>And, by supporting teachers, we are building capacity in schools for the long-term.</p><img src="https://counter.theconversation.com/content/162844/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Taren Sanders receives funding from the Australian Research Council, Sport Australia, and the NSW Department of Education.</span></em></p><p class="fine-print"><em><span>Chris Lonsdale works for Australian Catholic University. He receives funding from the National Health and Medical Research Council, Medical Research Future Fund, Australian Research Council, NSW Department of Education, and Australian Sports Commission. </span></em></p><p class="fine-print"><em><span>David Lubans receives funding from the National Health and Medical Research Council, Australian Research Council, New South Wales Department of Education, Medical Research Future Fund, NSW Office of Sport and Australian Heart Foundation. </span></em></p><p class="fine-print"><em><span>Michael Noetel receives funding from Australian Research Council, Sport Australia, the Medical Research Future Fund, and New South Wales Department of Education. He is a director of Effective Altruism Australia.</span></em></p><p class="fine-print"><em><span>Philip D. Parker receives funding from National Health and Medical Research Council, Australian Research Council, NSW Department of Education, NT Department of Education, and Australian Sports Commission</span></em></p>Governments spend millions to try to get kids moving but these interventions may be short-lived, or only benefit a group of kids. Our program is cost-effective and can work long term.Taren Sanders, Research Fellow, Institute for Positive Psychology and Education, Australian Catholic UniversityChris Lonsdale, Professor, Institute for Positive Psychology & Education, Australian Catholic UniversityDavid Lubans, Professor, University of NewcastleMichael Noetel, Senior Lecturer in Psychology, Australian Catholic UniversityPhilip D Parker, Professor and Deputy Director, Institute for Positive Psychology and Education, Australian Catholic UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1603912021-05-11T13:25:14Z2021-05-11T13:25:14ZType 2 diabetes: sitting can cause problems with blood sugar levels, so get up and move<figure><img src="https://images.theconversation.com/files/399970/original/file-20210511-14-16436n6.jpg?ixlib=rb-1.1.0&rect=10%2C10%2C6699%2C4456&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">For people with type 2 diabetes, prolonged sitting has been linked with higher blood sugar levels.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/pleasant-handsome-millennial-african-american-hipster-1660489738">fizkes/ Shutterstock</a></span></figcaption></figure><p>Many people spend large portions of their day sitting, which can cause a <a href="https://pubmed.ncbi.nlm.nih.gov/22890825/">range of health problems</a>. But many may not realise that sitting too much can also worsen certain health conditions, such as type 2 diabetes. Research shows that spending too much time sitting can cause problems with blood sugar levels – making it even more important for those with type 2 diabetes to get plenty of physical activity into their day. </p>
<p>Type 2 diabetes causes the level of sugar (glucose) in the blood to become too high. For someone with diabetes, high sugar levels in the blood can cause serious damage to your body, including the heart, kidneys, eyes, feet and nerves. Controlling blood sugar levels is important for avoiding the risk of serious health problems. </p>
<p>Lifestyle changes, such as adjusting diet and physical activity, and diabetes medications, such as metformin or gliptin, are used to lower blood sugar levels. Yet following recommended diets and taking diabetes medications aren’t always effective at controlling blood sugar levels, as our <a href="https://pubmed.ncbi.nlm.nih.gov/30399393/">research found</a>. This shows us there’s a need to re-think diabetes care and management.</p>
<p>As type 2 diabetes can be different for everyone, how well a person controls their blood sugar levels can be influenced by <a href="https://pubmed.ncbi.nlm.nih.gov/25368533/">different factors</a>, such as age, gender, activity levels, diet and weight. This makes it important to target new, modifiable lifestyle factors – such as how much time is spent sitting.</p>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134430/">Research we’ve done</a>, which looked at 37 adults with type 2 diabetes, found that over two weeks, prolonged sitting was associated with high blood sugar levels. But we also found that when people stood up or walked around between periods of sitting, they had lower blood sugar levels. <a href="https://discovery.ucl.ac.uk/id/eprint/10106510/12/Hamer_dme.14392.pdf">Other studies</a> have also had similar results.</p>
<p>Our research has also shown that sitting less or breaking up periods of sitting with bouts of activity could be a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6969863/">simple way to manage blood sugar levels</a> – including high sugar levels before and after breakfast, which is a <a href="https://pubmed.ncbi.nlm.nih.gov/30399393/">common problem</a> for people with type 2 diabetes. We found that simply walking more often could be beneficial to blood sugar control throughout the day. </p>
<figure class="align-center ">
<img alt="Woman stands at her kitchen window with a mug of tea or coffee." src="https://images.theconversation.com/files/399973/original/file-20210511-17-2zi9d3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/399973/original/file-20210511-17-2zi9d3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=338&fit=crop&dpr=1 600w, https://images.theconversation.com/files/399973/original/file-20210511-17-2zi9d3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=338&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/399973/original/file-20210511-17-2zi9d3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=338&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/399973/original/file-20210511-17-2zi9d3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/399973/original/file-20210511-17-2zi9d3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/399973/original/file-20210511-17-2zi9d3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Standing up and walking around while making a tea is one way of breaking up periods of sitting.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/advantages-working-home-young-woman-casual-1727721178">BAZA Production/ Shutterstock</a></span>
</figcaption>
</figure>
<p>In fact, <a href="https://pubmed.ncbi.nlm.nih.gov/30264906/">walking every 15 minutes</a> for as little as three minutes each time at a person’s usual pace could be enough to help them control their blood sugar – and could even be <a href="https://pubmed.ncbi.nlm.nih.gov/30770192/">as effective as</a> standard diabetes medications. <a href="https://pubmed.ncbi.nlm.nih.gov/33811393/">Other research</a> has shown that keeping bouts of sitting shorter than 15 minutes is better for blood sugar levels.</p>
<p>The reason walking – and other types of exercise – are so good for regulating blood sugar is because they make the body’s muscles work. Movement causes muscles to contract, which subsequently starts <a href="https://www.nature.com/articles/srep32044">the mechanisms</a> that allow the sugar in the blood to enter cells and fuel the body. This reduces blood sugar levels as a result.</p>
<p>With many people continuing to spend large portions of their days sitting while working from home, it’s important for people with type 2 diabetes to stand and walk often. Of course, that is sometimes easier said than done. But even small changes in sitting patterns throughout the day may be beneficial to a person’s blood sugar control. For example, going to the kitchen to get water or make tea can be a great opportunity to walk around for a few minutes. Even standing or walking while taking calls or during meetings can be a good idea.</p>
<p>It’s still important for people with type 2 diabetes to follow the advice of their doctor and stick to any special diets or take any medications they’ve been prescribed. But adding extra movement into their day will not only improve blood sugar control, it may also improve other aspects of health – including heart health and bone density.</p><img src="https://counter.theconversation.com/content/160391/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Even just a few minutes of walking every hour can help better manage blood sugar levels.Aye Chan Paing, PhD Candidate, Sedentary Time and Glucose Control in Type 2 Diabetes, Glasgow Caledonian UniversitySebastien Chastin, Professor Health Behaviour Dynamics of People, Places and Systems, Glasgow Caledonian UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1562892021-04-01T15:18:51Z2021-04-01T15:18:51ZToo much sitting is bad for you — but some types are better than others<figure><img src="https://images.theconversation.com/files/392745/original/file-20210331-23-1l6fat8.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C1991%2C1332&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Everyday environments and activities, from transportation to screen time to eating, are tailored nearly exclusively to prolonged sitting.</span> <span class="attribution"><span class="source">(Canva/Unsplash/Pixabay)</span></span></figcaption></figure><p>The COVID-19 pandemic has introduced a number of new behaviours into daily routines, like physical distancing, mask-wearing and hand sanitizing. Meanwhile, many old behaviours such as attending events, eating out and seeing friends have been put on hold. </p>
<p>However, one old behaviour that has persisted, and <a href="https://dx.doi.org/10.1016%2Fj.pcad.2020.04.005">has arguably been amplified due to COVID-19, is sitting</a> — and it is not surprising to see why. Whether sitting during transportation, work, screen time or even meals, everyday environments and activities are tailored nearly exclusively to prolonged sitting. As such, sedentary behaviours, like sitting, make up the vast majority of our waking day. </p>
<p>Pre-COVID-19 estimates place the <a href="https://doi.org/10.1186/s12966-020-00925-8">average Canadian adult’s sedentary behaviour at around 9.5 hours per day</a>. Current daily sedentary time is likely even higher as a result of stay-at-home orders, limitations on businesses and recreational facilities, and <a href="https://www150.statcan.gc.ca/n1/daily-quotidien/200527/dq200527b-eng.htm">elevated health anxieties</a>. </p>
<h2>Health vs. well-being</h2>
<figure class="align-right ">
<img alt="Man with his back to his desk, looking out a window." src="https://images.theconversation.com/files/392914/original/file-20210331-13-29b31p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/392914/original/file-20210331-13-29b31p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/392914/original/file-20210331-13-29b31p.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/392914/original/file-20210331-13-29b31p.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/392914/original/file-20210331-13-29b31p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/392914/original/file-20210331-13-29b31p.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/392914/original/file-20210331-13-29b31p.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The COVID-19 pandemic may have increased time spent sitting because people are staying home more.</span>
<span class="attribution"><span class="source">(Pixabay)</span></span>
</figcaption>
</figure>
<p>This is a problem, given that chronic excessive levels of sedentary time have been linked to <a href="https://doi.org/10.1371/journal.pone.0105620">greater risk of diabetes, heart disease, mortality and even some cancers</a>. However, for many people, their own judgments and feelings about their quality of life (also known as <a href="https://dictionary.apa.org/subjective-well-being">subjective well-being</a>) may be more important and relevant for informing their health decisions and behaviours than potentially developing chronic diseases.</p>
<p>Subjective well-being encompasses <a href="https://nobaproject.com/modules/happiness-the-science-of-subjective-well-being">an individual’s own evaluation of their quality of life</a>. It includes concepts like <a href="https://dictionary.apa.org/affect">affect</a> (positive and negative feelings) and <a href="https://dictionary.apa.org/life-satisfaction">life satisfaction</a>. Interestingly, these evaluations can conflict with physical health outcomes. For example, a person could have diabetes but still report good subjective well-being, while someone with no physical health conditions may report poor subjective well-being. </p>
<p>This is important, as it means how an individual feels about their own health may not always align with what their body may demonstrate. That’s why evaluating subjective well-being is vital for painting a holistic picture of health. </p>
<h2>Different contexts of sitting</h2>
<figure class="align-center ">
<img alt="Man at desk working on laptop" src="https://images.theconversation.com/files/392749/original/file-20210331-23-huljz2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/392749/original/file-20210331-23-huljz2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=401&fit=crop&dpr=1 600w, https://images.theconversation.com/files/392749/original/file-20210331-23-huljz2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=401&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/392749/original/file-20210331-23-huljz2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=401&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/392749/original/file-20210331-23-huljz2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=504&fit=crop&dpr=1 754w, https://images.theconversation.com/files/392749/original/file-20210331-23-huljz2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=504&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/392749/original/file-20210331-23-huljz2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=504&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Sitting more, and long periods of inactivity, are associated with negative affect.</span>
<span class="attribution"><span class="source">(Unsplash/Bench Accounting)</span></span>
</figcaption>
</figure>
<p>Relatively little research has examined the relationships between sedentary behaviour and subjective well-being. Exploring these relationships is important, as different contexts of sitting — such as socializing versus screen time — may yield different feelings or judgments of subjective well-being, unlike relationships between physical health and sedentary behaviour, which <a href="https://doi.org/10.1146/annurev-publhealth-040119-094201">tend to be more consistent</a>. </p>
<p>As health psychologists focused on physical activity and sedentary behaviour, we <a href="https://doi.org/10.1016/j.psychsport.2021.101920">reviewed the scientific literature</a> describing relationships between measures of sedentary behaviours such as physical inactivity and screen time, and subjective well-being as reflected by affect, life satisfaction and overall subjective well-being. </p>
<p><a href="https://www.sedentarybehaviour.org/2021/03/04/relationships-between-indices-of-sedentary-behavior-and-hedonic-well-being-a-scoping-review/">Our review</a> highlights three main findings. First, sedentary behaviour, physical inactivity and screen time demonstrated weak but statistically significant correlations with subjective well-being. In other words, those who reported sitting more often and spending longer periods with no physical activity reported lower positive affect, higher negative affect and lower life satisfaction than those who sat less and moved more. </p>
<p>We also found that this relationship was most apparent in studies that compared people who were very sedentary to those who had more active lifestyles. </p>
<h2>Not all sitting is bad sitting</h2>
<figure class="align-center ">
<img alt="Person playing a piano shot from above" src="https://images.theconversation.com/files/392754/original/file-20210331-21-1ppovbs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/392754/original/file-20210331-21-1ppovbs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/392754/original/file-20210331-21-1ppovbs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/392754/original/file-20210331-21-1ppovbs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/392754/original/file-20210331-21-1ppovbs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/392754/original/file-20210331-21-1ppovbs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/392754/original/file-20210331-21-1ppovbs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Some contexts of sitting, such as reading, playing an instrument or socializing, had positive associations.</span>
<span class="attribution"><span class="source">(Unsplash/Jonathan Chng)</span></span>
</figcaption>
</figure>
<p>Our second main finding relates to the context of the sedentary behaviour. While many studies examined overall sedentary behaviour and physical inactivity, some studies looked at specific contexts or domains of sitting and its relationship with subjective well-being. These studies revealed that different domains of sedentary behaviour have unique relationships with subjective well-being. </p>
<p>For example, screen time was consistently and negatively associated with subjective well-being. However, domains like socializing, playing an instrument and reading actually demonstrated positive associations with subjective well-being. These results differ from the traditional health-related sedentary behaviour research, in which <a href="https://doi.org/10.1146/annurev-publhealth-040119-094201">all sedentary behaviour is viewed as harmful to health</a>. </p>
<p>Our review suggests that some types of sedentary behaviour may be beneficial to quality of life. Rather, not all sitting is the same in terms of subjective well-being. So when people work towards reducing their sitting time, they should consider not just how much to reduce, but what kind to reduce.</p>
<h2>Less sitting is good for everyone</h2>
<figure class="align-left zoomable">
<a href="https://images.theconversation.com/files/392761/original/file-20210331-21-1v7u7fd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Woman in a hat on a bicycle, shot from behind" src="https://images.theconversation.com/files/392761/original/file-20210331-21-1v7u7fd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/392761/original/file-20210331-21-1v7u7fd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=900&fit=crop&dpr=1 600w, https://images.theconversation.com/files/392761/original/file-20210331-21-1v7u7fd.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=900&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/392761/original/file-20210331-21-1v7u7fd.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=900&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/392761/original/file-20210331-21-1v7u7fd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1131&fit=crop&dpr=1 754w, https://images.theconversation.com/files/392761/original/file-20210331-21-1v7u7fd.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1131&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/392761/original/file-20210331-21-1v7u7fd.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1131&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Most people would likely benefit from sitting less.</span>
<span class="attribution"><span class="source">(Pixabay)</span></span>
</figcaption>
</figure>
<p>Our third main finding concerns overall sitting and self-perceived levels of sedentary behaviour. Most studies found a weak statistically significant association between higher overall sedentary time and lower subjective well-being. However, in studies where participants were asked to compare their sedentary behaviour to how much they normally sit, those who perceived themselves as more sedentary than usual reported significantly poorer subjective well-being.</p>
<p>These findings suggest that how much an individual sits overall may not be as important as how much an individual sits compared to their usual level of sitting. This infers that anyone, regardless of how much they normally sit or <a href="https://doi.org/10.1016/S0140-6736(16)30370-1">are physically active</a>, may potentially benefit from sitting less.</p>
<p>COVID-19 continues to influence daily life and routines. Even as businesses and gyms eventually reopen, and we feel more comfortable gathering with others and eventually stop wearing masks, we will almost certainly continue to sit and sitting will continue to change how we feel. While we may not be able to eliminate all of our sitting, we can all be mindful of both how much we can reduce it and where we can reduce it from to be healthier <em>and</em> feel better.</p><img src="https://counter.theconversation.com/content/156289/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Harry Prapavessis receives funding from the Canadian Foundation for Innovation (CFI), Canadian Institutes of Health Research (CIHR), Social Sciences and Humanities Research Council (SSHRC), Canadian Cancer Society (CSS). </span></em></p><p class="fine-print"><em><span>Wuyou Sui does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Too much time sitting is linked to health risks, and also to lower quality of life. But in some contexts, such as reading, playing an instrument or socializing, sitting had positive associations.Wuyou Sui, Postdoctoral fellow, Behavioural Medicine Lab, School of Exercise Science, Physical & Health Education, University of VictoriaHarry Prapavessis, Professor, Kinesiology, Western UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1496662020-11-29T13:12:12Z2020-11-29T13:12:12ZDangers of a sedentary COVID-19 lockdown: Inactivity can take a toll on health in just two weeks<figure><img src="https://images.theconversation.com/files/371589/original/file-20201126-23-fezkws.jpg?ixlib=rb-1.1.0&rect=0%2C330%2C2890%2C1706&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Being inactive even for short periods of time can affect health.</span> <span class="attribution"><span class="source">(Pixabay)</span></span></figcaption></figure><p>As the world digs in for the second wave of COVID-19, flu season and winter, people also face a serious <a href="https://doi.org/10.1080/17461391.2020.1761076">risk from reduced physical activity</a> — especially older adults. Developing a plan to be physically active now will help you to stay strong and healthy through the long winter ahead.</p>
<p>While most people are aware of the <a href="https://csepguidelines.ca">benefits of physical activity</a> — increased muscle and strength, reduced risk of disease, better quality of life and a lower risk of death — we tend to be less aware of how <a href="https://doi.org/10.1111/sms.13616">damaging</a> and <a href="https://doi.org/10.1016/S0140-6736(16)30383-X">expensive</a> reduced physical activity can be.</p>
<p>The loss of muscle and strength as you get older (known as <a href="https://doi.org/10.1093/ageing/afy169">sarcopenia</a>) is something with which we are all familiar. We have all heard older family members say, “I’m just not as strong as I used to be,” or “I just can’t do that anymore.” But did you know that inactivity can make muscle loss a whole lot worse? </p>
<h2>Health effects of inactivity</h2>
<p>Physical inactivity can be forced on a person by an acute event such as a broken arm or leg or becoming bed-bound due to illness. However, reduced physical activity, such as step reduction, is a long-term choice that brings about multiple negative health consequences.</p>
<p>Insulin resistance (a warning sign for the development of type 2 diabetes), reduced muscle mass, increased body fat and poor sleep quality are just some of the <a href="https://doi.org/10.1152/physrev.00019.2016">health concerns</a> caused by physical inactivity. Physical inactivity is also a major contributor to <a href="https://doi.org/10.1111/jocn.15290">poor mental health and social isolation</a>, which can be particularly problematic for older adults.</p>
<p>The health effects of inactivity start piling up within days.</p>
<figure class="align-center ">
<img alt="A man and a woman with gray hair with small dumbbells in their hands." src="https://images.theconversation.com/files/371636/original/file-20201126-17-1w7n5aq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/371636/original/file-20201126-17-1w7n5aq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/371636/original/file-20201126-17-1w7n5aq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/371636/original/file-20201126-17-1w7n5aq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/371636/original/file-20201126-17-1w7n5aq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=565&fit=crop&dpr=1 754w, https://images.theconversation.com/files/371636/original/file-20201126-17-1w7n5aq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=565&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/371636/original/file-20201126-17-1w7n5aq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=565&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The most effective way to maintain muscle is strength training.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p><a href="https://doi.org/10.1093/gerona/glx203">McMaster University researchers have shown</a> that reducing daily steps to fewer than 1,500 — similar to the activity level of people who are housebound during this pandemic — for just two weeks can reduce an older person’s insulin sensitivity by as much as one-third. The same period of inactivity also led to individuals over age 65 losing as much as four per cent of their leg muscle.</p>
<p>To make matters worse, once an older individual loses muscle, it is much more difficult to restore. Even when the research subjects returned to their normal daily routines, they did not regain their lost muscle. Effectively, older individuals simply don’t possess the same ability to bounce back that younger people do. </p>
<p>Regaining muscle requires deliberate effort. So, it truly is a case of use it or lose it.</p>
<h2>Resistance is not futile</h2>
<p>As a muscle physiologist with a keen interest in healthy aging, I’m pleased to report it’s not all doom and gloom. There are some things you can do — <a href="https://doi.org/10.3389/fnut.2019.00075">resistance exercise and eating your protein</a> — to keep and even build muscle, get stronger and maintain your health for this winter and beyond.</p>
<p>The most effective way to maintain the muscle you have is strength training, or <a href="http://doi.org/10.1249/MSS.0b013e3181915670">resistance exercise</a>, which, put simply, means performing work against an additional load. And it doesn’t have to be complicated. If you have access to a gym to use free-weights and guided-motion machines, that’s great. However, there are many valuable <a href="https://www.exerciseismedicine.org/assets/page_documents/EIM_Rx%20for%20Health_%20Staying%20Active%20During%20Coronavirus%20Pandemic.pdf">alternatives you can easily do at home</a>. Body-weight exercises such as push-ups, squats and lunges, elastic-band exercises and stair-climbing are just a few options that will help you to meet the <a href="http://dx.doi.org/10.1136/bjsports-2020-102955">World Health Organization’s latest physical activity guidelines</a>. </p>
<figure class="align-right ">
<img alt="A woman and her dog on a yoga mat." src="https://images.theconversation.com/files/371592/original/file-20201126-15-nhrhid.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/371592/original/file-20201126-15-nhrhid.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=900&fit=crop&dpr=1 600w, https://images.theconversation.com/files/371592/original/file-20201126-15-nhrhid.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=900&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/371592/original/file-20201126-15-nhrhid.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=900&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/371592/original/file-20201126-15-nhrhid.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1131&fit=crop&dpr=1 754w, https://images.theconversation.com/files/371592/original/file-20201126-15-nhrhid.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1131&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/371592/original/file-20201126-15-nhrhid.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1131&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Lower-intensity strength exercises such as yoga or Pilates can have significant physical and mental health benefits.</span>
<span class="attribution"><span class="source">(Pexels)</span></span>
</figcaption>
</figure>
<p>The good news for those who may be put off by the sound of resistance exercise is that doing any exercise with a high degree of effort will help you to get stronger and prevent (at least some) muscle loss. If, for any reason, performing resistance exercise isn’t possible, simply adding a walk, a bike ride or some lower-intensity strength exercises such as yoga or Pilates to your daily routine can have significant physical and <a href="https://doi.org/10.1016/j.jagp.2020.06.024">mental health benefits</a>.</p>
<h2>Protein and muscle</h2>
<p>Of course, a <a href="https://food-guide.canada.ca/en/">healthy diet</a> and avoiding overeating are also critical to staying healthy. Protein-rich foods are particularly important, since they make you feel fuller for longer and provide building blocks for your muscles.</p>
<p>It is generally agreed that older adults need <a href="https://doi.org/10.1016/j.jamda.2013.05.021">more protein</a> than <a href="https://www.nationalacademies.org/our-work/dietary-reference-intakes-for-macronutrients">current guidelines</a> suggest.</p>
<p>A good, easily achievable, target would be to eat 25 to 40 grams of protein with each meal (about one or two palm-sized portions). This equates to approximately 1.2 to 1.6 grams of protein per kilogram of body mass each day. Also, getting your protein from both animal (dairy, meat, fish, and eggs) and plant-based (beans, nuts, seeds, and lentils) sources may be beneficial.</p>
<p>Given how quickly inactivity and poor nutrition can sap your strength and your health, doing something now is the best way to power through the cold, dark winter and beyond.</p><img src="https://counter.theconversation.com/content/149666/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>James McKendry does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Most people know the benefits of physical activity. However, we tend to be less aware of how damaging inactivity can be, even for short periods — especially for older adults.James McKendry, Postdoctoral Research Fellow in exercise physiology, muscle protein metabolism and aging, McMaster UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1450812020-09-04T18:22:47Z2020-09-04T18:22:47ZIf sitting at a desk all day is bad during coronavirus, could I lie down to work instead?<figure><img src="https://images.theconversation.com/files/354959/original/file-20200826-7069-11983io.jpg?ixlib=rb-1.1.0&rect=527%2C144%2C2817%2C2098&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Is relaxing in the hammock or easy chair somehow better for you than sitting?</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/woman-relaxing-in-hammock-against-wall-at-yard-royalty-free-image/730280575?adppopup=true">Rodrigo Snchez/EyeEm via Getty Images</a></span></figcaption></figure><p>Most of us have heard that <a href="https://www.nytimes.com/2020/06/24/well/move/sitting-sedentary-exercise-cancer-risk.html">too much sitting</a> is bad for you. Studies show sitting increases the risk for <a href="https://www.onlinejacc.org/content/73/16/2062.abstract">cardiovascular disease and mortality</a>, <a href="http://www.diabetesforecast.org/2017/nov-dec/the-surprising-effects-of-too.html">Type 2 diabetes</a> and <a href="https://doi.org/10.1093/aje/kwy125">cancer</a>. </p>
<p>With Americans more sedentary than ever, that’s particularly alarming. Even before COVID-19, many of us had managed to engineer physical activity <a href="https://www.cdc.gov/physicalactivity/data/inactivity-prevalence-maps/index.html">out of our lives</a>. But now, the pandemic <a href="https://www.who.int/news-room/campaigns/connecting-the-world-to-combat-coronavirus/healthyathome/healthyathome---physical-activity">has made things worse</a>. Going outside less, missing the gym, working from home and countless hours on Zoom has meant, for most of us, even more sitting.</p>
<p>One question that occasionally comes up about this, perhaps from couch potatoes looking for a loophole, or maybe just those who prefer a more precise definition: Is reclining better? Instead of sitting upright (or slumped over) at a desk all day, is it somehow healthier to lie on the sofa, or relax in a hammock, or lean back in the easy chair? After all, your body is positioned differently. Does that distinction matter?</p>
<p><a href="https://med.virginia.edu/faculty/faculty-listing/alw2v/">As an exercise physiologist</a>, I can give you a short answer to that: No. (Sorry.) And instead of “sitting,” maybe we should use the term “sedentary behavior,” which is any waking behavior (note the word “waking”) that’s associated with low levels of energy expenditure. That includes sitting, reclining or lying down, according to the<a href="https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf"> 2018 Physical Activity guidelines</a>. </p>
<figure class="align-center ">
<img alt="Physical activity brings tremendous benefits." src="https://images.theconversation.com/files/354971/original/file-20200826-7302-139rogl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/354971/original/file-20200826-7302-139rogl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/354971/original/file-20200826-7302-139rogl.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/354971/original/file-20200826-7302-139rogl.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/354971/original/file-20200826-7302-139rogl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/354971/original/file-20200826-7302-139rogl.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/354971/original/file-20200826-7302-139rogl.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Physical activity helps counteract the effects of sitting.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/young-african-american-man-sitting-and-lifting-a-royalty-free-image/1162195270?adppopup=true">twinsterphoto via Getty Images</a></span>
</figcaption>
</figure>
<h2>Move, move, move</h2>
<p>Does physical activity help reduce, even eliminate, the negative impact of sedentary behavior? <a href="https://doi.org/10.1016/S0140-6736(16)30370-1">A 2016 study</a> reviewed data from more than 1 million men and women. Those who sat a lot, and had little <a href="https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/">moderate or vigorous physical activity</a>, had the highest risk of mortality from all causes. Those who sat only a little, and had high levels of moderate or vigorous physical activity, had the lowest risk.</p>
<p>What about someone in between? Someone who sits a lot but also engages in plenty of physical activity? <a href="https://doi.org/10.1016/S0140-6736(16)30370-1">The findings show</a> mortality risk decreases as long as physical activity increases, regardless of sitting time. But the best way to go: high levels of activity, low levels of sedentary behavior. </p>
<p>How much activity do you need? The current estimate is 60 to 75 minutes a day of moderate activity, or 30 to 40 minutes of vigorous activity; do at least one of the two.</p>
<h2>Physical activity: Good for everyone</h2>
<p>Now let’s define physical activity: body movements that require energy expenditure, according to the <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">World Health Organization</a>. That covers plenty of ground: Any movement while working or playing counts, whether chores around the house or walks around the neighborhood. Your benefits from this activity begin immediately, and any amount helps. It doesn’t matter if you’re very young, very old or if you have chronic disabilities.</p>
<p>Notice I haven’t yet used the word “exercise” – until now. Exercise, obviously, is a type of physical activity, structured to improve flexibility, balance and speed, along with cardio and muscular fitness. It’s one of the best things you can do to improve your health and quality of life. </p>
<p><a href="https://health.gov/our-work/physical-activity">Benefits include</a> a lower risk of mortality from all causes: heart disease, stroke, Type 2 diabetes, cancer, obesity, hypertension and osteoporosis. Your brain health <a href="https://www.alzheimers.org.uk/about-dementia/risk-factors-and-prevention/physical-exercise">will be better</a>, perhaps enough to help ward off depression, anxiety, dementia and Alzheimer’s. And your sleep will improve.</p>
<figure class="align-center ">
<img alt="More than 50 million Americans have sleep-related issues." src="https://images.theconversation.com/files/354972/original/file-20200826-7028-13qlbhh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/354972/original/file-20200826-7028-13qlbhh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/354972/original/file-20200826-7028-13qlbhh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/354972/original/file-20200826-7028-13qlbhh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/354972/original/file-20200826-7028-13qlbhh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/354972/original/file-20200826-7028-13qlbhh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/354972/original/file-20200826-7028-13qlbhh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">It’s estimated that more than 50 million Americans have sleep-related issues.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/distraught-husband-royalty-free-image/155139611?adppopup=true">jhorrocks via Getty Images</a></span>
</figcaption>
</figure>
<h2>Sleep on it</h2>
<p>About sleep: The sedentary behavior referenced earlier does not include sleep. For optimal health, sleep is an <a href="https://www.cdc.gov/sleep/index.html">absolute must</a>. </p>
<p>Everyone is compromised by <a href="https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency">sleep deficiency</a>, sometimes known as short sleep, or fewer than six hours per day. Difficulties with behavior, emotional control, decision-making and problem-solving are just some of the effects in people of all ages. </p>
<p>Poor sleep can also affect the immune system in people of all ages, leading to vulnerability to infections. It <a href="https://www.psychologytoday.com/us/blog/sleep-newzzz/201812/how-poor-sleep-can-affect-suicide-risks">can be a factor</a> in suicide, depression and high-risk behavior. And poor sleep also promotes obesity; essentially, a deficiency increases your “hunger hormone” (ghrelin) and decreases the “satiety hormone” (leptin). This makes you more likely to overeat. </p>
<p>In adults, sleep deficiency is associated with <a href="https://www.cdc.gov/features/sleep-heart-health/index.html#:%7E:text=Insomnia%20is%20linked%20to%20high,active%2C%20and%20unhealthy%20food%20choices.">an increased risk of heart disease</a>, high blood pressure, stroke and kidney disease. Adults need seven to eight hours per day.</p>
<p>[<em>Get our best science, health and technology stories.</em> <a href="https://theconversation.com/us/newsletters/science-editors-picks-71/?utm_source=TCUS&utm_medium=inline-link&utm_campaign=newsletter-text&utm_content=science-best">Sign up for The Conversation’s science newsletter</a>.]</p>
<p>Kids also suffer when they do not get enough sleep. Lack of sleep slows the release of growth hormone. Teens need 8-10 hours of sleep, and children age 6-12 need 9-12 hours.</p>
<p>Physical activity and good sleep go hand in hand. Moderate to vigorous activity lets you fall asleep faster and get more deep sleep; it reduces daytime sleepiness and use of sleep medications. </p>
<p>The science of sedentary behavior is not settled. Definitive public health guidance cannot yet be provided. But for now, while awaiting a more robust database, it’s reasonable to offer this advice: Don’t skip on sleep. Engage in more physical activity, including exercise. Sit (and recline) less. And when at the desk or in the hammock – about every half-hour – get up for a few minutes and take a walking break.</p><img src="https://counter.theconversation.com/content/145081/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Arthur L. Weltman does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Couch potatoes are always looking for a way out.Arthur L. Weltman, Professor of Kinesiology and Professor of Medicine, University of VirginiaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1318972020-08-26T01:55:21Z2020-08-26T01:55:21ZKids spend nearly three-quarters of their school day sitting. Here’s how to get them moving — during lessons<figure><img src="https://images.theconversation.com/files/353340/original/file-20200818-20-2200g5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/successful-teacher-students-jump-front-blackboard-179513771">Shutterstock</a></span></figcaption></figure><p>Regular physical activity is <a href="https://www.ncbi.nlm.nih.gov/pubmed/27182986">linked to improvements</a> in physical and mental health <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0134804">including anxiety and depression</a>. It can also improve cognitive functioning such as attention and memory, and academic achievement in children. </p>
<p>But only <a href="https://academic.oup.com/jpubhealth/article/38/3/526/2239809">14% of Australian children</a> get the recommended 60 minutes of physical activity per day and they spend <a href="https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-015-0274-5">70% of the school day sitting</a>. Primary school students spend over half of the school week in English and maths lessons, and the majority of these lessons are traditionally sedentary — <a href="https://ijbnpa.biomedcentral.com/track/pdf/10.1186/s12966-019-0866-6">up to 76% of their time</a> is spent sitting during maths.</p>
<p>Australian students’ are scoring lower <a href="https://www.oecd.org/pisa/publications/PISA2018_CN_AUS.pdf">in international tests</a> than before while sedentary behaviour and mental-health issues are on the rise. One way to improve academic outcomes and health is to add more movement to classes.</p>
<h2>Mixing learning with movement</h2>
<p>Theories of cognition — the mental processes in acquiring knowledge — hold that we <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/ssm.12279">learn through physical actions</a> in our environment, as well as through physical senses and perceptions. So, engaging in physical activity can help students <a href="https://cognitiveresearchjournal.springeropen.com/articles/10.1186/s41235-016-0040-5">better understand</a> concepts and <a href="https://pubmed.ncbi.nlm.nih.gov/17560971/">retain the experience</a> in a meaningful way. </p>
<p>But for this to occur, the students’ actions must directly correspond to the learning concept. For example, in maths, kids can stretch their arms diagonally to represent the function y=x, “crocodile” arms can show acute angles, and crossing forearms can create perpendicular lines.</p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/354487/original/file-20200825-24-1um5153.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A boy in while shirt crossing his arms in front of him into an x shape." src="https://images.theconversation.com/files/354487/original/file-20200825-24-1um5153.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/354487/original/file-20200825-24-1um5153.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=681&fit=crop&dpr=1 600w, https://images.theconversation.com/files/354487/original/file-20200825-24-1um5153.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=681&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/354487/original/file-20200825-24-1um5153.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=681&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/354487/original/file-20200825-24-1um5153.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=855&fit=crop&dpr=1 754w, https://images.theconversation.com/files/354487/original/file-20200825-24-1um5153.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=855&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/354487/original/file-20200825-24-1um5153.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=855&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Students can cross their forearms to create perpendicular lines.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/serious-boy-making-x-sign-him-670212946">Shutterstock</a></span>
</figcaption>
</figure>
<p>In groups, they can link arms to form a triangle, and stretch and shrink without changing the angle measurements. </p>
<p>Recent <a href="https://ijbnpa.biomedcentral.com/track/pdf/10.1186/s12966-019-0866-6">research suggests</a> integrating physical activity in maths lessons enhances <a href="https://ijbnpa.biomedcentral.com/track/pdf/10.1186/s12966-019-0866-6">student enjoyment</a>, <a href="https://www.ejmste.com/article/movement-based-mathematics-enjoyment-and-engagement-without-compromising-learning-through-the-easy-473">engagement and attitude</a>, and improves maths performance. </p>
<p>In English lessons, <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-019-6635-2">research shows</a> physical activity can improve students’ engagement with, and enjoyment of, tasks and lead to better spelling and reading. </p>
<p>Learning and movement doesn’t only have to happen in school. At home, parents can encourage children to move and learn at the same time. </p>
<p>This might involve talking about the numbers on letterboxes while walking to school, as a way to learn about odd and even numbers, or skip counting. When playing soccer in the park, parents can make scoring more challenging with each goal being a fraction (¼) or decimal (1.5) . </p>
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Read more:
<a href="https://theconversation.com/move-it-move-it-how-physical-activity-at-school-helps-the-mind-as-well-as-the-body-100175">Move it, move it: how physical activity at school helps the mind (as well as the body)</a>
</strong>
</em>
</p>
<hr>
<p>At various times during reading, you could ask your child to stand up and act out a scene to represent what they have just read.</p>
<h2>What teachers can do to help kids move more</h2>
<p>We have developed an evidence-based program called <a href="https://transformus.com.au/">Transform-Us!</a>. This provides primary school teachers with professional learning and resources to help them adopt teaching strategies that get students moving more and sitting less across the school day. </p>
<p>We also conducted a <a href="https://journals.humankinetics.com/view/journals/jpah/7/s3/article-pS299.xml">randomised controlled trial</a> to test the program among seven–to–nine-year-old children in 20 Victorian primary schools. Results showed significant increases in physical activity, time spent on tasks and enjoyment of lessons. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/353567/original/file-20200819-24671-g58pnp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A family (dad, mum, son and daughter) playing soccer in a field." src="https://images.theconversation.com/files/353567/original/file-20200819-24671-g58pnp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/353567/original/file-20200819-24671-g58pnp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/353567/original/file-20200819-24671-g58pnp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/353567/original/file-20200819-24671-g58pnp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/353567/original/file-20200819-24671-g58pnp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/353567/original/file-20200819-24671-g58pnp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/353567/original/file-20200819-24671-g58pnp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">One goal could be 1.5 instead of 1, to teach kids maths.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/active-family-play-soccer-their-leisure-1013869084">Shutterstock</a></span>
</figcaption>
</figure>
<p>All teachers can <a href="https://pilotfeasibilitystudies.biomedcentral.com/articles/10.1186/s40814-019-0507-5">use some of the below strategies</a> to engage students in moving as they learn, which is particularly important in the online learning environment. </p>
<p><strong>Get kids to move during a lesson to help them learn concepts</strong> </p>
<p>This could include using arms or bodies to create shapes, or using arms to learn time on a clock. When learning online, a teacher could ask students to</p>
<blockquote>
<p>stand up and move safely away from the computer. Get ready for an active lesson to energise your body and activate your brain.</p>
</blockquote>
<p><strong>Get students to take two minute active breaks for every 20 minutes of sitting</strong></p>
<p>During these breaks, students engage in short bouts of activity such as a maths activity called “Friends of 10” where one student stands up and faces a partner and puts up a hand with a certain number of fingers (say seven). The other student responds with the number that would take it to ten (three). </p>
<p>In online learning, a teacher could instruct students to stand up and clap or stomp patterns in time together before returning to their work.</p>
<p><strong>Create a classroom environment that supports movement</strong> </p>
<p>This could include having standing desks, roving group work or pushing desks to the side to leave open space in the middle of the class for movement. Teachers could also use the playgrounds, outdoor spaces or ground-line markings as learning spaces.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/let-them-play-kids-need-freedom-from-play-restrictions-to-develop-117586">Let them play! Kids need freedom from play restrictions to develop</a>
</strong>
</em>
</p>
<hr>
<p>Remotely, this can happen by setting children tasks that require them to work away from the screen. A shape treasure hunt is one example. Here, students walk around their house or backyard looking for specific shapes found on a worksheet, and then draw a map indicating where each shape was. </p>
<p><strong>Engage families through physically active homework</strong> </p>
<p>This could include asking children to explore the backyard or home and select ten items, predict their measurement and record predictions, measure the items and record measurements, and record accuracy of predictions.</p>
<p>And of course, encourage students to move at recess and lunchtime. </p>
<p>While most of the research on movement during lessons has been done in primary schools (which is where our resources are for), we have started research to see how such strategies would work in secondary schools. </p>
<p>Ideally, all children in the future will have the opportunity to move while they learn through their school years.</p><img src="https://counter.theconversation.com/content/131897/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jo Salmon receives funding from the National Health and Medical Research Council and the Australian Research Council. She is President of the Australasian Society for Physical Activity. </span></em></p><p class="fine-print"><em><span>Natalie Lander does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Getting students to move while learning a concept helps them understand it better. And it gets them off their seats.Natalie Lander, Senior Research Fellow, Deakin UniversityJo Salmon, Alfred Deakin Professor, Deakin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1411642020-07-23T12:17:23Z2020-07-23T12:17:23ZSitting on the floor vs sitting on a chair – which is better for you?<figure><img src="https://images.theconversation.com/files/348866/original/file-20200722-30-i7bglm.jpg?ixlib=rb-1.1.0&rect=18%2C9%2C6093%2C4059&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.pexels.com/photo/woman-working-at-home-with-her-laptop-4050296/">Pexels</a></span></figcaption></figure><p>For thousands of years, humans have rested on the ground using variations of a squat, cross-legged or a kneeling position. And despite the <a href="https://www.theatlantic.com/international/archive/2016/08/chairs-history-witold-rybczynski/497657/">availability of chairs and things to sit on</a>, sitting on the floor is still common <a href="https://medium.com/bigberry/korean-floor-culture-2f7b6849ca2d#:%7E:text=Next%20to%20China%2C%20Japan%20and,TV%2C%20playing%20and%20even%20sleeping.">in many cultures</a>. </p>
<p>According to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3291701/">reports</a>, many English-speaking people refer to floor sitting as “Indian style”, though it’s also known as “Turkish style”. In Korea, it’s called “Yangban style” – named after the traditional ruling class. While in Japan, the formal way to sit is called <em>seiza</em>, which involves sitting on the heels with the knees resting on the floor. </p>
<p>In yoga, sitting cross-legged on the floor is known as <em>sukhasana</em> or lotus – claimed to have been designed to stretch the muscles, improve posture and bring peace of mind. Some people claim that if you sit in this position while eating it <a href="https://blog.decathlon.in/articles/learn-padmasana-and-its-benefits#:%7E:text=Doing%20the%20lotus%20pose%20also,by%20kindling%20the%20digestive%20fire.&text=This%20is%20one%20of%20the,stability%20of%20the%20pelvic%20muscles.">helps digestion</a>. </p>
<p>These cross-legged, squatting and kneeling positions <a href="https://books.google.co.uk/books/about/International_Encyclopedia_of_Ergonomics.html?id=Ih-z6lkTO8EC&redir_esc=y">stretch your hips, legs, pelvis and spine</a> helping to promote natural flexibility and movement. Given that people now spend <a href="https://jamanetwork.com/journals/jama/fullarticle/2731178">increasing amounts of time sitting</a> during the day, should we be opting for the floor over a chair in the interest of our health and wellbeing?</p>
<h2>Effects on the body</h2>
<p>Anecdotal and <a href="https://www.tandfonline.com/doi/abs/10.1080/10803548.2016.1152736">clinical</a> <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/art.24737">evidence</a> shows that different ways of sitting place different physical stresses on our bodies. Sitting for a long time in the same position normally affects the structure of your low back, called the lumbar region of the spine and the movement characteristics of your pelvis. And it’s believed this might lead to health problems in the long run, such as arthritis. </p>
<p>This is why people are normally advised to make use of <a href="https://theconversation.com/ten-tips-for-looking-after-your-back-while-youre-sitting-down-140650">appropriate supports or assistive devices</a> and to switch positions often when sitting for a long time.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/ten-tips-for-looking-after-your-back-while-youre-sitting-down-140650">Ten tips for looking after your back while you're sitting down</a>
</strong>
</em>
</p>
<hr>
<p>Researchers and doctors <a href="https://www.sciencedirect.com/science/article/pii/S1356689X12000938?casa_token=p8ZUV7nul-kAAAAA:ljoWQESnA5_zpEUIh3rZGjq9nXN083fnlkYRvym4kL0CoNOaLAEkc4n4UnxBymKGTJB9QAzacg">have looked</a> at the ergonomics of sitting on chairs and have provided a variety of tips on sitting upright and how to avoid long-term health problems. But there is actually little scientific evidence on sitting on the floor. </p>
<figure class="align-center ">
<img alt="Little boy and girl sitting on the floor playing with toy train set." src="https://images.theconversation.com/files/348868/original/file-20200722-30-2ats7a.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/348868/original/file-20200722-30-2ats7a.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/348868/original/file-20200722-30-2ats7a.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/348868/original/file-20200722-30-2ats7a.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/348868/original/file-20200722-30-2ats7a.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/348868/original/file-20200722-30-2ats7a.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/348868/original/file-20200722-30-2ats7a.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Children often naturally gravitate to the floor.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/adorable-little-boy-and-girl-playing-with-toy-train-3771505/">pexels</a></span>
</figcaption>
</figure>
<p>Despite this, health professionals are <a href="https://www.uprightpose.com/blog/sitting-on-the-floor-posture-health-benefits/#:%7E:text=In%20fact%2C%20sitting%20on%20the,and%20conscious%20effort%20to%20develop.">increasingly</a> advising that sitting on the floor helps to maintain the natural curvature of the spine and so helps people sit more upright and improve posture. It’s also claimed that sitting on the floor helps to improve strength and flexibility and can help you avoid lower-back pain. </p>
<h2>Spinal structure</h2>
<p>Though there is limited research on floor sitting, there may be some truth to these claims. This is because the spinal structure shows an inward natural spine curvature at the lower back called lumbar lordosis. When sitting on the floor, the lumbar lordosis is relatively low, which is closer to our natural position and posture. </p>
<p>Sitting cross-legged could also bring about the natural and correct curvature both at the upper and lower back, effectively stabilising the lower back and pelvis region. But that said, certain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4591449/">sitting postures</a> rotate the pelvis backwards and the lumbar lordosis is more flattened than it is when sitting on a chair, which can cause problems. </p>
<h2>Current evidence</h2>
<p>Previous <a href="https://pubmed.ncbi.nlm.nih.gov/22396838/">research</a> has shown that when sitting on the floor, the changes in the lumbar lordosis mostly occur at a vertebral or the segmental level at the lower end of the spine. In this respect, sitting on the floor can easily aggravate lower back pain. To avoid this, sitting with a lordotic lumbar curve is important.</p>
<p><a href="https://europepmc.org/article/med/20552952">Studies</a> also claim sitting with your legs crossed on a chair induces a greater load on the intervertebral discs and spine – especially when in a slumped position as this can further increase disc pressure and aggravate chronic low back pain. This is why it’s very important to use the correct sitting posture. </p>
<figure class="align-center ">
<img alt="Young Black man sitting cross-legged, meditating." src="https://images.theconversation.com/files/348867/original/file-20200722-20-52ocis.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/348867/original/file-20200722-20-52ocis.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/348867/original/file-20200722-20-52ocis.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/348867/original/file-20200722-20-52ocis.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/348867/original/file-20200722-20-52ocis.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/348867/original/file-20200722-20-52ocis.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/348867/original/file-20200722-20-52ocis.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">People often sit on the floor as part of a yoga or meditation practice.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/young-black-man-doing-yoga-sitting-1243651420">Evgeny Atamanenko/Shutterstock</a></span>
</figcaption>
</figure>
<p>The exact relationship between sitting posture, how and which muscles work and low back pain still needs to be established. But scientific <a href="https://europepmc.org/article/med/20552952">research</a> shows that some lumbo-pelvic muscles, the muscles in our hip regions, play an important role in postural stabilisation. </p>
<p>There is also some <a href="https://www.tandfonline.com/doi/abs/10.1080/10803548.2016.1152736">evidence</a> that sitting on the floor with folded legs is less harmful when compared to other sitting postures, such as squatting and sitting on the floor with stretched legs. Indeed, one study found that squatting along with <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/art.24737">cycling</a> were both risk factors for knee osteoarthritis. </p>
<p>While high-quality scientific evidence is still lacking on the benefits of floor sitting, it is becoming a growing trend – particularly among people choosing to adopt more minimalist or <a href="https://www.instagram.com/explore/tags/furniturefree/?hl=en">furniture-free lifestyles</a>.</p>
<p>So what’s the best way to sit? While a comfortable sitting position will probably vary from person to person, the key to good sitting is <a href="https://www.sciencedirect.com/science/article/pii/S0003687019301279">regular movement and changing your position often</a>. These changes could be as simple as moving side to side in the chair or standing up and stretching every now and again. Basically, listen to your body, it will tell you what it needs.</p><img src="https://counter.theconversation.com/content/141164/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Nachiappan Chockalingam receives funding from the European Commission, British Council, ISPO and Innovate UK. He is affiliated with AgeUK Staffordshire, Bionic Charity and Human Study AV. He consults for commercial entities, who manufactures orthotics. </span></em></p><p class="fine-print"><em><span>Aoife Healy receives funding from the European Commission, British Council, ISPO and Innovate UK. </span></em></p>Sitting on the floor is still common in many cultures – but is it better for your health?Nachiappan Chockalingam, Professor of Clinical Biomechanics, Staffordshire UniversityAoife Healy, Associate Professor of Human Movement Biomechanics, Staffordshire UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1392892020-06-07T11:20:22Z2020-06-07T11:20:22Z5 tips to get you off the sofa — because sitting more during COVID-19 is hurting your health<figure><img src="https://images.theconversation.com/files/338783/original/file-20200601-95032-1969grf.jpg?ixlib=rb-1.1.0&rect=244%2C0%2C1672%2C1143&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Since stay-at-home orders were issued, there has been an upsurge in Netflix and app use, indicating that people may be spending more time at sedentary actives.</span> <span class="attribution"><span class="source">Pixabay</span></span></figcaption></figure><p>With the Canadian government continuing to <a href="https://www.canada.ca/en/public-health/services/publications/diseases-conditions/social-distancing.html">recommend physical distancing</a> measures, many people are finding themselves confined to their homes more than ever before. While some are citing the benefits of <a href="https://www.nytimes.com/2020/05/05/business/pandemic-work-from-home-coronavirus.html">being able to work from home</a> and <a href="https://www.latimes.com/lifestyle/story/2020-05-11/quarantine-benefits-positive-stay-at-home-order-stories">having time for self-care</a>, the closures of recreational facilities and commercial gyms make physical distancing a barrier to physical activity for many. </p>
<p>In response, several health organizations and groups are emphasizing the importance of <a href="http://csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_0-65plus_en.pdf">meeting physical activity guidelines</a>. The Canadian Society for Exercise Physiology recommends 150 minutes of moderate-to-vigorous physical activity per week, which is roughly 30 minutes of exercise a day, five days a week. Assuming people are spending half an hour a day exercising, and then factoring in the <a href="https://css-scs.ca/resources/brochures/normal-sleep">7.5 to eight hours of sleep the average adult gets</a>, that leaves 15.5 waking hours unaccounted for. </p>
<p>So, what are people doing in the other 97 per cent of the day they spend awake? If you’re like the average Canadian, then <a href="https://www.sedentarybehaviour.org/2017/11/27/10-years-measuring-sedentary-behaviour-physical-activity-canada/">9.5 hours of your day is spent sitting</a>.</p>
<h2>The science of sitting</h2>
<figure class="align-right ">
<img alt="" src="https://images.theconversation.com/files/338784/original/file-20200601-95009-eanltb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/338784/original/file-20200601-95009-eanltb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=801&fit=crop&dpr=1 600w, https://images.theconversation.com/files/338784/original/file-20200601-95009-eanltb.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=801&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/338784/original/file-20200601-95009-eanltb.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=801&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/338784/original/file-20200601-95009-eanltb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1006&fit=crop&dpr=1 754w, https://images.theconversation.com/files/338784/original/file-20200601-95009-eanltb.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1006&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/338784/original/file-20200601-95009-eanltb.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1006&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">App downloads and Netflix streaming have increased during the pandemic’s stay-at-home recommendations.</span>
<span class="attribution"><span class="source">(Pexels)</span></span>
</figcaption>
</figure>
<p>Sitting, a form of <a href="https://www.sedentarybehaviour.org/what-is-sedentary-behaviour/">sedentary behaviour</a> (along with lying down and reclining), is one of the most prevalent, habitual and “invisible” behaviours we perform. We sit in nearly every aspect of our lives from eating to commuting and working to screen time and more. </p>
<p>This is especially true of home-based sitting given the current stay-at-home recommendations. Netflix and other streaming services announced <a href="https://www.forbes.com/sites/arvinpatel/2020/04/20/how-is-the-quarantine-affecting-the-streaming-wars/#698e6f556b2a">significant increases in traffic and new subscribers</a> recently, while <a href="https://www.appannie.com/en/insights/market-data/weekly-time-spent-in-apps-grows-20-year-over-year-as-people-hunker-down-at-home/">app downloads and weekly time spent on apps have also skyrocketed in the past months</a>. </p>
<p>But why is sitting this much so bad? It may sound harmless, but <a href="https://dx.doi.org/10.1371%2Fjournal.pone.0105620">chronic excessive levels of sitting have been associated with an increased risk of developing heart disease, Type 2 diabetes, hypertension and even some cancers</a>. Even among young people, for whom chronic disease risk isn’t as immediately concerning, excessive sitting poses a potential harm through an increased risk of <a href="http://dx.doi.org/10.1136/bjsports-2014-093613">depression</a> and <a href="https://doi.org/10.1186/s12889-015-1843-x">anxiety</a>. </p>
<p>Perhaps most concerning is that these increased risks are independent of physical activity levels — meaning even if you exercise regularly, you’re still placing yourself at risk for all of these diseases if you spend too much time sitting.</p>
<h2>Tips to sit less</h2>
<p>So, what can be done to combat all the sitting we do? Put simply — just standing up. Merely standing up or walking for about five minutes for <a href="https://globalnews.ca/news/3740438/sitting-all-day-at-work-get-up-every-30-minutes-to-cut-your-risk-of-death/">every 30 minutes of sitting can help reduce your risk of heart disease, cancer and even death</a>. </p>
<figure class="align-left ">
<img alt="" src="https://images.theconversation.com/files/339242/original/file-20200602-133851-ls17j4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/339242/original/file-20200602-133851-ls17j4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=906&fit=crop&dpr=1 600w, https://images.theconversation.com/files/339242/original/file-20200602-133851-ls17j4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=906&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/339242/original/file-20200602-133851-ls17j4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=906&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/339242/original/file-20200602-133851-ls17j4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1138&fit=crop&dpr=1 754w, https://images.theconversation.com/files/339242/original/file-20200602-133851-ls17j4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1138&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/339242/original/file-20200602-133851-ls17j4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1138&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Break up sitting by standing or moving for five minutes every half hour.</span>
<span class="attribution"><span class="source">(Unsplash)</span></span>
</figcaption>
</figure>
<p>Unfortunately, it’s not as easy as it sounds. As a health behaviour researcher at Western University, I help people to develop action plans to reduce their sitting. Because we are so used to sitting everywhere, all the time, we <a href="https://doi.org/10.1186/s12966-019-0851-0">typically don’t mention sitting when describing activities we are doing</a>. For example, we think of watching TV, not sitting down and watching TV. </p>
<p>It’s difficult enough to change a habit or behaviour when you know it’s happening. Things get harder when you also consider that nearly every environment is designed for sitting: couches, chairs, cars, offices, etc. However, there are things we can do to make “sitting less” easier. Here are some practical strategies that I’ve found to be useful for my participants to leave you in “good standing”:</p>
<p>• <strong>Shape your environment:</strong> Just like being physically active is easier with the right equipment, modifying your space for standing and moving will make it easier to do so. This can be done by stacking some books for a standing desk or creating a route to pace in the house while on chatting on your phone.</p>
<p>• <strong>Remind yourself you’re sitting:</strong> Because sitting is so habitual for most of us, we often need a reminder to break it up. Setting an alarm for every 30 minutes before sitting down, or simply putting a sticky note on your computer screen or desk of when you sat down can be a useful prompt to get up more often.</p>
<figure class="align-right ">
<img alt="" src="https://images.theconversation.com/files/339095/original/file-20200602-95065-kxtdrq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/339095/original/file-20200602-95065-kxtdrq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/339095/original/file-20200602-95065-kxtdrq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/339095/original/file-20200602-95065-kxtdrq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/339095/original/file-20200602-95065-kxtdrq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/339095/original/file-20200602-95065-kxtdrq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/339095/original/file-20200602-95065-kxtdrq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Getting up to drink water is a good way to combine two healthy habits.</span>
<span class="attribution"><span class="source">(Unsplash)</span></span>
</figcaption>
</figure>
<p>• <strong>Pair it up:</strong> A break from sitting isn’t necessarily a break from what you’re doing, such as working or watching TV. But if standing/moving distracts you from your task, then pair it with another healthy behaviour like drinking more water. Getting up to drink water will break up your sitting time, as will going to the washroom more often as a result. Plus, you’ll get all the <a href="https://www.cdc.gov/healthywater/drinking/nutrition/index.html">benefits of drinking more water too</a>. </p>
<p>• <strong>Go the distance:</strong> When it comes to breaking up sitting time, the more frequent the breaks, the better. Incidental movement — the moving we do while going about our day such as doing laundry or the steps we take while walking around our home — is an easy way to break up sitting time. Try tracking your steps, and setting a step goal (aim for 2,000 more this week!) to help you monitor your progress.</p>
<p>• <strong>Tell a friend:</strong> Keeping accountable with a housemate or friend can help keep you motivated. Most smartphones have a built-in activity tracker that can track your steps, with apps available to share this data with your social network. Competing for steps with a friend can put the “health” in “healthy competition!”</p><img src="https://counter.theconversation.com/content/139289/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Wuyou Sui does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Even if you exercise, sitting too much is linked to health risks from anxiety to diabetes. But this ‘invisible’ behaviour may pervade our lives even more under COVID-19 stay-at-home guidelines.Wuyou Sui, PhD Candidate, Exercise and Health Psychology Lab, Western UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1301562020-02-07T14:07:34Z2020-02-07T14:07:34ZRunning a mile a day can make children healthier – here’s how schools can make it more fun<figure><img src="https://images.theconversation.com/files/313802/original/file-20200205-149772-1hkofgp.jpg?ixlib=rb-1.1.0&rect=1%2C10%2C957%2C625&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">The Daily Mile gets children out of the classroom for fifteen minutes every day to run or jog, at their own pace.</span> <span class="attribution"><a class="source" href="https://www.facebook.com/thedailymile.uk/photos/a.634705280010769/1581957871952167/?type=3&theater">The Daily Mile </a></span></figcaption></figure><p>Children today <a href="https://www.who.int/news-room/detail/24-04-2019-to-grow-up-healthy-children-need-to-sit-less-and-play-more">spend more time sitting</a> than ever before. And <a href="https://www.nature.com/articles/s41366-019-0459-0#Ack1%20%22External%20website">research shows</a> that as they grow up, children tend to become more sedentary and less active.</p>
<p>This is where The <a href="https://theconversation.com/when-kids-run-for-15-minutes-in-school-every-day-heres-what-happens-to-their-health-96371">Daily Mile</a>, a teacher-led running programme for primary school children, aims to make a difference. Designed by a <a href="https://www.theguardian.com/education/2015/sep/28/daily-mile-school-st-ninians-stirling-scotland">headteacher</a> in Scotland in 2012 in a bid to get children more active, the concept involves children running laps of the playground or school playing fields for 15 minutes everyday. Its simple design combined with political, <a href="https://thedailymile.co.uk/media-centre/news/press-release-the-mayor-of-london-and-sir-mo-farah-back-the-daily-mile/">public health and celebrity endorsement</a> has seen it expand to over 10,000 schools in 78 countries worldwide. </p>
<p>Recent <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1049-z">research</a> has shown that The Daily Mile may help children become fitter and reduce their body fat. But with over <a href="https://thedailymile.co.uk/">2.3 million children</a> taking part over the last eight years, we wanted to find out what school children thought of The Daily Mile. </p>
<p>In our <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0228149">new research</a> that we conducted with our primary school health <a href="https://theconversation.com/schools-shouldnt-be-left-alone-to-deal-with-child-health-and-well-being-any-longer-69579">network</a>, <a href="https://happen-wales.co.uk/">HAPPEN</a>, we found that The Daily Mile can make a massive difference to children’s lives. It makes children realise they are good at running, that running is something they can do with friends and most importantly that they can have fun being active. </p>
<p>By talking to pupils, we also found that how schools promote The Daily Mile can greatly affect children’s experiences of it – and a lot of those we spoke to had great ideas on how to make it more fun and engaging. </p>
<h2>What the kids say</h2>
<p>On the whole, pupils enjoyed taking part in The Daily Mile but some also spoke of it becoming repetitive and boring. Pupils suggested playing music while running, setting up an obstacle course or running with a buddy around the mile to make it more interactive and fun.</p>
<blockquote>
<p>I like it because you can run with your friends and also listen to music, but it could be better by adding obstacles in maybe, hurdles or something</p>
</blockquote>
<p>This is important as research shows that finding a form of physical activity that <a href="https://www.sciencedirect.com/science/article/pii/S0277953616301733?via%253Dihub">you enjoy</a> increases the likelihood of you starting and <a href="https://www.researchgate.net/publication/338630390_A_Meta-Analysis_of_Self-Determination_Theory-Informed_Intervention_Studies_in_the_Health_Domain_Effects_on_Motivation_Health_Behavior_Physical_and_Psychological_Health">maintaining</a> a <a href="https://www.tandfonline.com/doi/abs/10.1080/17437190903229462">physically active lifestyle</a>.</p>
<p>In our research, children also told us they didn’t like it when The Daily Mile replaced their play time – as is the case in some schools. One of the children we spoke to told us:</p>
<blockquote>
<p>If it wasn’t taking up our play time which is one of the fun moments of the day, then I would do it, because it is during play I don’t really want to do it.</p>
</blockquote>
<p>Indeed, play is an essential component of child development and there has been a recent emphasis on the importance of <a href="https://www.telegraph.co.uk/education/2019/05/10/school-playtime-becoming-thing-past-generation-children-new/">protecting</a> the ever decreasing opportunities of school play times.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/313803/original/file-20200205-149789-rcyixh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/313803/original/file-20200205-149789-rcyixh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/313803/original/file-20200205-149789-rcyixh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/313803/original/file-20200205-149789-rcyixh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/313803/original/file-20200205-149789-rcyixh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/313803/original/file-20200205-149789-rcyixh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/313803/original/file-20200205-149789-rcyixh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The Daily Mile: making children fitter, healthier and more able to concentrate in the classroom.</span>
<span class="attribution"><a class="source" href="https://www.facebook.com/thedailymile.uk/photos/a.634705280010769/1524633864351235/?type=3&theater">The Daily Mile</a>, <a class="license" href="http://artlibre.org/licence/lal/en">FAL</a></span>
</figcaption>
</figure>
<p>Some pupils also told us how they thrived at the competitive aspect of The Daily Mile, but others were worried about “finishing last”. Encouraging pupils to set their own personal goals helped to tackle this and enabled children to see improvements in their running.</p>
<blockquote>
<p>Well I know it’s supposed to improve your running, and it did for me because at the start I couldn’t really run long distance, but now I can run about 36 laps nonstop running.</p>
</blockquote>
<p>Pupils in our study also reported enjoying The Daily Mile more when teachers ran it with them. </p>
<blockquote>
<p>I think the teachers should start running it, because they’re just like standing there while we’re doing all the running and I feel like they should be doing it … If they joined in I would run more.</p>
</blockquote>
<p>We also found that some schools would organise termly launch events to create excitement and enthusiasm in school around The Daily Mile – with parents, other family members and the wider community getting involved too. Pupils told us how much they enjoyed this, along with meeting local sporting celebrities who supported The Daily Mile. </p>
<h2>Long term impact</h2>
<p>Tackling health inequalities remains a <a href="https://gov.wales/sites/default/files/publications/2019-06/measuring-the-health-and-well-being-of-a-nation.pdf">public health priority</a>. So as part of our research we also wanted to see if the impact of The Daily Mile on children’s fitness differed between children living in poorer and wealthier areas. We found that deprivation didn’t matter – our findings seem to indicate that The Daily Mile can improve the fitness of all children. </p>
<p>While this positive news is to be welcomed, our research also highlights the importance of involving children in the design and delivery of programmes like The Daily Mile. As their great ideas could help to create meaningful and enjoyable experiences and encourage a lifetime habit of physical activity.</p><img src="https://counter.theconversation.com/content/130156/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Emily Marchant receives funding from ESRC and the National Centre for Population Health and Wellbeing Research (NCPHWR). </span></em></p><p class="fine-print"><em><span>Charlotte Todd receives funding from the National Centre for Population Health and Wellbeing Research (NCPHWR)</span></em></p><p class="fine-print"><em><span>Gareth Stratton receives funding from Wales European Funding Office, British Heart Foundation, British Academy</span></em></p><p class="fine-print"><em><span>Michaela James receives funding from the National Centre for Population Health and Wellbeing Research (NCPHWR)</span></em></p><p class="fine-print"><em><span>Sinead Brophy receives funding from Health Care Research Wales, MRC, ESRC. </span></em></p>From obstacle courses to playing music, school children give their thoughts on how to make a daily run more exciting.Emily Marchant, PhD Researcher in Medical Studies, Swansea UniversityCharlotte Todd, Research Assistant in Child Health and Well-being, Swansea UniversityGareth Stratton, Chair in Paediatric Exercise Science, Swansea UniversityMichaela James, Research Assistant in Childhood Physical Activity, Swansea UniversitySinead Brophy, Professor in Public Health Data Science, Swansea UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1239182019-12-26T21:39:52Z2019-12-26T21:39:52Z4 ways to get your kids off the couch these summer holidays<figure><img src="https://images.theconversation.com/files/306259/original/file-20191211-95125-1qc2bm.jpg?ixlib=rb-1.1.0&rect=1%2C10%2C997%2C655&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Come school holidays, your school-aged kids are more likely to spend longer on their screens than they do in term time. Here's how to get them outside and active, with a bit of planning.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/back-view-image-cute-little-blond-1477614533">from www.shutterstock.com</a></span></figcaption></figure><p>The sun’s shining and there’s a trampoline in the backyard. Yet your kids want to spend their summer holidays lying on the couch playing computer games all day.</p>
<p>So what can you do to help your school-aged kids stay active and healthy this summer?</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/more-than-one-in-four-aussie-kids-are-overweight-or-obese-were-failing-them-and-we-need-a-plan-114005">More than one in four Aussie kids are overweight or obese: we're failing them, and we need a plan</a>
</strong>
</em>
</p>
<hr>
<h2>Kids put on weight over the holidays</h2>
<p>In 2016, a <a href="https://www.ncbi.nlm.nih.gov/pubmed/27804271">US study</a> found that all the increase in fatness of school-aged children occurred over the summer holidays. During term time, kids get leaner and leaner, only to put it all back on, and then some, during the holidays. </p>
<p>Their <a href="https://www.ncbi.nlm.nih.gov/pubmed/17548760">fitness also declines</a> during holiday time. To make matters worse, changes are greater in kids from <a href="https://journals.sagepub.com/doi/abs/10.3102/0002831213502516?journalCode=aera">poorer, less educated backgrounds</a>, and the gap between rich and poor widens over multiple summer holidays. The work of the school is undone at home. </p>
<p>What’s going on, and what can parents do about it?</p>
<h2>Holidays are different</h2>
<p>Kids spend their time <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-019-6765-6">differently on holidays</a>, as we showed in a study published earlier this year. </p>
<p>On holidays, Australian kids get 58 minutes a day more screen time than during term time, including spending 16 minutes a day more playing video games. They get 16 minutes less sport and vigorous exercise each day.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/explainer-why-does-the-teenage-brain-need-more-sleep-29557">Explainer: why does the teenage brain need more sleep?
</a>
</strong>
</em>
</p>
<hr>
<p>They also get 40 minutes more sleep, staying up about 40 minutes later, and <a href="https://www.ncbi.nlm.nih.gov/pubmed/9158439">sleeping in</a> 80 minutes more.</p>
<p>All this adds up: their overall energy expenditure is more than 5% lower. Over six weeks of school holidays, that amounts to an extra half kilogram of fat in a typical 11-year old, and that’s without counting changes in diet.</p>
<p>Kids eat differently on holidays, too. </p>
<p>On school days, kids can only eat during recess and lunch. Their options are limited by school-based healthy eating initiatives such as “fruit time”, healthy canteen menus, and the curriculum about healthy lunchboxes. </p>
<p>All that goes out the window on holidays. Kids fall victim to the gravitational pull of the big white box in the kitchen. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/306268/original/file-20191211-95111-1kcb5nq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/306268/original/file-20191211-95111-1kcb5nq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/306268/original/file-20191211-95111-1kcb5nq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/306268/original/file-20191211-95111-1kcb5nq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/306268/original/file-20191211-95111-1kcb5nq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/306268/original/file-20191211-95111-1kcb5nq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/306268/original/file-20191211-95111-1kcb5nq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/306268/original/file-20191211-95111-1kcb5nq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">In the holidays, kids fall victim to the gravitational pull of the fridge.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/woman-looking-open-fridge-family-letters-1110081056">from www.shutterstock.com</a></span>
</figcaption>
</figure>
<p>On weekends and school holidays, kids have greater choice of how much, what and when they eat. Most (knowingly) choose <a href="https://academic.oup.com/heapro/article/23/2/144/712577">less healthy options</a>. </p>
<p>Later bedtimes mean more <a href="https://www.ncbi.nlm.nih.gov/pubmed/26264005">screen time</a> and more <a href="https://www.ncbi.nlm.nih.gov/pubmed/23295498">snacking</a>. Longer lie-ins often mean kids skip breakfast.</p>
<h2>The importance of structure</h2>
<p><a href="https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-017-0555-2">US researchers</a> coined the idea of “structured days”. School days, they argue, are characterised by consistency and structure, which regulate how kids use their time, and when and what they eat. </p>
<p>On school days, for example, two-thirds of kids get up within an hour of each other (roughly between 6:30 and 7:30 am); on non-school days, it is over three hours (between 6:45 and 10:05 am).</p>
<p>Their review of 190 studies compared children’s sleep, physical activity, sedentary behaviours and diet on school days and weekends. They found that in 80% of studies, weekends were associated with unfavourable activity and dietary patterns.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/306270/original/file-20191211-95120-1jrp4i.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/306270/original/file-20191211-95120-1jrp4i.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/306270/original/file-20191211-95120-1jrp4i.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=361&fit=crop&dpr=1 600w, https://images.theconversation.com/files/306270/original/file-20191211-95120-1jrp4i.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=361&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/306270/original/file-20191211-95120-1jrp4i.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=361&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/306270/original/file-20191211-95120-1jrp4i.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=454&fit=crop&dpr=1 754w, https://images.theconversation.com/files/306270/original/file-20191211-95120-1jrp4i.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=454&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/306270/original/file-20191211-95120-1jrp4i.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=454&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Unstructured time during school holidays can lead to longer lie-ins and missed breakfasts.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/young-caucasian-boy-sleeping-bed-742624951">from www.shutterstock.com</a></span>
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<p>During school term, the unhealthy impacts of unstructured weekend days are diluted. In contrast, the school holidays, and particularly the summer holidays, involve a long string of unstructured days and unfavourable activity and dietary behaviours. This leads to a decline in fitness and accelerated <a href="https://www.ncbi.nlm.nih.gov/pubmed/24367922">weight gain</a>.</p>
<p>The “<a href="https://journals.sagepub.com/doi/abs/10.1375/acri.39.3.398?journalCode=anja">filled-time perspective</a>” describes the sensible idea that when children’s time is filled with favourable activities, the time cannot be filled with unfavourable ones. </p>
<p>This suggests it is helpful to fill children’s time with favourable activities, like physical activity and excursions, to reduce the time available for unfavourable activities, such as snacking and screen time. </p>
<p>So what can parents do to keep kids healthy and active on school holidays? Here are four ways, with a proven track record.</p>
<h2>1. Get kids outside</h2>
<p>Studies consistently show time spent outside is strongly associated with both <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301779">physical and mental health</a>. That effect is likely due to kids being more physically active outdoors.</p>
<h2>2. Try summer camps</h2>
<p>Summer camps are popular in Europe and North America, and <a href="https://travel.nine.com.au/destinations/aussie-summer-camps-for-kids/14d1b415-dab5-4b3c-9932-f613696ac0df">also run in Australia</a>.</p>
<p><a href="https://fr.wikipedia.org/wiki/Colonie_de_vacances">An estimated 1.3 million</a> French school children go off to their “colonies de vacances” each summer. In the US, over 14 million kids attend <a href="https://www.ncbi.nlm.nih.gov/pubmed/28350830">summer camps</a>. </p>
<p>Children who spend more time in summer camp are <a href="https://www.ncbi.nlm.nih.gov/pubmed/20334661">more active</a> than those who spend more time at home over the summer holiday. </p>
<p>Some <a href="https://www.ncbi.nlm.nih.gov/pubmed/28214251">80% of boys and 73% of girls</a> who attended a summer day camp met the daily physical activity recommendations of 60 minutes per day — about four times as many as those reaching that target during the year.</p>
<h2>3. Activity before screen time</h2>
<p>Only allow screen time when the kids have been physically active, even if that only means doing household chores. On holidays, kids spend <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-019-6765-6">35 minutes more</a> each day doing chores, so this may be your chance to get your kids to pitch in. </p>
<h2>4. Plan the day</h2>
<p>Organise time for physical activity with your child. Have a game of beach cricket or a mini-Olympics in the backyard. Take the dog for a walk. Organise excursions to the museum, or even shopping, where they get to walk around. Have regular times for meals and relaxation.</p>
<p>Good luck.</p>
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Read more:
<a href="https://theconversation.com/why-suburban-parks-offer-an-antidote-to-helicopter-parenting-115155">Why suburban parks offer an antidote to helicopter parenting</a>
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<img src="https://counter.theconversation.com/content/123918/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Tim Olds receives funding from the NHMRC and the ARC.</span></em></p><p class="fine-print"><em><span>Amanda Watson receives funding from the NHMRC</span></em></p><p class="fine-print"><em><span>Carol Maher receives funding from the NHMRC.</span></em></p>The average Australian school kid spends more time watching TV or gaming and less time being active over their summer holidays. Could more chores be the answer?Tim Olds, Professor of Health Sciences, University of South AustraliaAmanda Watson, Research Associate, University of South AustraliaCarol Maher, Associate Professor, NHMRC Career Development Fellow, University of South AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1241322019-10-17T12:00:49Z2019-10-17T12:00:49ZEven short periods of physical inactivity are damaging to our health<figure><img src="https://images.theconversation.com/files/297467/original/file-20191017-98666-flejxd.jpg?ixlib=rb-1.1.0&rect=22%2C11%2C7527%2C5025&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">That two-week beach vacation you've been dreaming of could have long-term effects on your health. </span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/young-asian-adult-men-traveler-casual-1428130970?src=3LXUOFrilv26pLU_zD1g8w-1-1">PVStudio/ Shutterstock</a></span></figcaption></figure><p>As a society, we aren’t getting as much exercise as we should. In fact, <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">current activity guidelines</a> state that adults should get at least 150 minutes of moderately intense activity – or 75 minutes of vigorous activity – every week. But <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">research has found</a> that one in four adults <a href="https://theconversation.com/qanda-how-often-do-we-need-to-go-to-the-gym-and-other-exercise-questions-answered-74094">aren’t active enough</a>.</p>
<p>It’s easy to see why. Many of us drive to work instead of walking – and for those of us who work desk jobs, many are often so focused on what we’re doing we rarely get up from our desks except to visit the bathroom or get a drink. In short, though we might be busy, we aren’t moving very much. But after dealing with the stress of work week after week, it’s easy to daydream about unwinding on a warm beach, doing nothing but lounge around for a fortnight. But this might not be what our bodies need. In fact, it might actually be more harmful than we realise. </p>
<p><a href="https://link.springer.com/article/10.1007/s00125-018-4603-5">Our research</a> looked at what effect even short periods of physical inactivity had on our bodies. We found that even just two weeks of low activity actually increased participants’ risk of later developing serious health conditions such as cardiovascular disease.</p>
<h2>Keeping active</h2>
<p>We know that physical activity is good for us. This is irrefutable, and we’ve known this for a long time. As far back as the 1950s, the link between day-to-day physical activity and health was first identified in the <a href="http://www.epi.umn.edu/cvdepi/study-synopsis/london-transport-workers-study/">London transport workers study</a>. </p>
<p>The study found that bus drivers were more likely to experience a heart attack compared to their bus conductor counterparts. The main difference between these two groups was that conductors spent their working day on their feet collecting fares from commuters, while bus drivers spent their days sitting down.</p>
<p>Since then, some have branded physical activity a “<a href="https://www.bmj.com/content/366/bmj.l5605">miracle cure</a>” for cardiovascular risk. Yet, as a society, we are <a href="https://digital.nhs.uk/data-and-information/publications/statistical/statistics-on-obesity-physical-activity-and-diet/statistics-on-obesity-physical-activity-and-diet-england-2019/part-5-adult-physical-activity">more sedentary than ever</a>, and cardiovascular-related deaths remain the <a href="https://www.bhf.org.uk/what-we-do/our-research/heart-statistics">leading cause of death worldwide</a>.</p>
<p>While we know that having a physically active lifestyle will improve our health, surely we aren’t doing any additional harm, even if we choose not to be physically active? We decided to examine exactly what the harmful effects of being physically inactive are.</p>
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Read more:
<a href="https://theconversation.com/qanda-how-often-do-we-need-to-go-to-the-gym-and-other-exercise-questions-answered-74094">Q&A: How often do we need to go to the gym? (And other exercise questions answered)</a>
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<p>For our study, we recruited young (aged 18-50 years), healthy weight (BMI less than 30), physically active individuals (meaning that they take more than 10,000 steps per day on average). After carrying out assessments to measure blood vessel health, body composition and blood sugar control, we asked them to become inactive for two weeks.</p>
<p>To achieve this, participants were provided with a step counter and asked not to exceed 1,500 steps per day, which equates to approximately two laps of a full sized football pitch. After two weeks, we reassessed their blood vessel health, body composition and blood sugar control to examine what effects two weeks of inactivity had on them. We then asked them to resume their usual routine and behaviours. Two weeks after resuming their normal daily lifestyles, we checked participants’ health markers to see if they’d returned to where they were when they’d started the trial. </p>
<p>Our group of participants successfully reduced their step count by an average of around 10,000 steps per day and, in doing so, increased their waking sedentary time by an average of 103 minutes per day. Artery function decreased following this two-week period of relative inactivity, but returned to their normal levels after two weeks following their usual lifestyles.</p>
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<img alt="" src="https://images.theconversation.com/files/297471/original/file-20191017-156314-1g3jhc3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/297471/original/file-20191017-156314-1g3jhc3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/297471/original/file-20191017-156314-1g3jhc3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/297471/original/file-20191017-156314-1g3jhc3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/297471/original/file-20191017-156314-1g3jhc3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/297471/original/file-20191017-156314-1g3jhc3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/297471/original/file-20191017-156314-1g3jhc3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Decreased artery function is an early sign of cardiovascular disease.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-illustration/red-blood-cells-artery-flow-inside-622603862?src=k_quBz_JsosPSfw3akzkbw-4-26">Rost9/ Shutterstock</a></span>
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<p>We were interested in seeing how activity levels influenced blood vessel health, since this is where most cardiovascular disease starts. Most of us don’t realise that our blood vessels are a complex system. They’re lined with muscle and constantly adapt to our needs by dilating (opening) and constricting (closing) to distribute blood where it’s most needed. For example, during exercise vessels feeding organs such as the stomach will constrict, as it is inactive at this time, and so blood is redistributed to our working muscles to fuel movement. One of the earliest detectable signs of cardiovascular risk is a reduced function of this dilatory capacity.</p>
<p>To measure this, we used an imaging technique called <a href="https://academic.oup.com/eurheartj/article-abstract/40/30/2534/5519997">flow-mediated dilation</a> or FMD. FMD measures how well the arteries dilate and constrict, and it has been found to predict our future cardiovascular risk.</p>
<h2>Heart health</h2>
<p>We found that after as little as two weeks of inactivity there was a reduction in artery function. This indicates the start of cardiovascular disease development as a result of being inactive. We also observed an increase in traditional risk factors, such as body fat, waist circumference, fitness and diabetes markers, including liver fat, and insulin sensitivity. </p>
<p>Something we also observed – which we initially weren’t researching – was that resuming normal activity levels following two weeks of being physically inactive was below baseline. That is to say, our participants did not return back to normal within two weeks of completing the intervention. </p>
<p>This is interesting to consider, especially regarding the potential longer-term effects of acute physical inactivity. In real-world terms, acute physical inactivity could mean a bout of flu or a two-week beach holiday – anything that can have a potential longer-term effect on our usual habits and behaviour.</p>
<p>These results show us that we need to make changes to public health messages and emphasise the harmful effect of even short-term physical inactivity. Small alterations to daily living can have a significant impact on health – positively, or negatively. People should be encouraged to increase their physical activity levels, in any way possible. Simply increasing daily physical activity can have measurable benefits. This could include having a ten-minute walk during your lunch hour, standing from your desk on an hourly basis to break up sitting time or parking your car at the back of the supermarket car park to get more steps in.</p>
<p>The impact of spending a large proportion of the day being inactive has received a lot of research in recent years. In fact, it has become a hot point of <a href="https://www.nhs.uk/news/lifestyle-and-exercise/lack-of-exercise-as-deadly-as-smoking/">discussion among exercise scientists</a>. As technology advances and our lives become increasingly geared towards convenience, it’s important this kind of research continues. </p>
<p>The health consequences of sedentary behaviour are severe and numerous. Moving more in everyday life could be key in improving your overall health.</p><img src="https://counter.theconversation.com/content/124132/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Tori Sprung receives funding from Diabetes UK.</span></em></p><p class="fine-print"><em><span>Kelly Bowden Davies receives funding from Novo Nordisk UK Research Foundation. </span></em></p>Moving daily is essential to keeping ourselves healthy.Tori Sprung, Senior Lecturer in Sport & Exercise Sciences, Liverpool John Moores UniversityKelly Bowden Davies, Teaching Fellow in Sport and Exercise Science, Newcastle UniversityLicensed as Creative Commons – attribution, no derivatives.