Dr. David BenEliyahu, DC, FICC
Administrative Director, Back and Neck Pain Center at the Mather Medical Group
“Sitting disease” is a term used to link a sedentary lifestyle to 34 diseases and medical conditions, including chronic back pain. Prolonged and excessive sitting has been associated with several health conditions, such as obesity, diabetes, heart problems and cancer. Additionally, people who sit too much have a 50% higher risk of depression compared to those who are more active, and they are at greater risk of developing dementia.
On average, Americans sit for about 11 hours per day, and only one in four people aged 65-74 participate in regular exercise. Sedentary lifestyles are responsible for $24 billion in direct medical spending.
The U.S. Department of Health advises that everyone should be active three to five days a week for a minimum of 75 minutes each week.
- Daily Activity: Walk the dog, use the stairs, do yard work and household chores
- 3-5 times a week: Engage in aerobic exercise and recreational activities like cycling and swimming
- 2-3 times a week: Participate in leisure activities like golf and tennis, or practice yoga and tai chi
Tips to increase activity and reduce sitting time:
- Take an “exercise snack” – break from sitting and walk, or go up and down the stairs a few times
- Walk around when you are on the phone
- Use a standing desk while working
- Limit time spent on computers, TV and video games
- Get a pedometer or smart watch to count your steps – set a goal of at least 5,000 steps per day, with an ideal goal of 10,000 steps per day.