Sitting is NOT the new smoking, claim scientists debunking the myth

Sitting down for too long is NOT as bad for you as smoking: Scientists debunk widespread myth which has prompted fears among office workers to buy standing desks

Experts say the health risks aren’t comparable, contradictory to previous claims
Smokers are more than double at risk of dying from cancer and cardiovascular disease and 1000 per cent increased risk of lung cancer, they say
Even light smokers are at more risk, as well as second hand smokers

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Sitting for too long is not as bad as smoking, researchers have declared in hope of debunking the widespread myth.

Evidence has already shown inhaling tobacco smoke boosts your risk of premature death from any cause by around 180 per cent.

However, studies show the heightened risk of an early grave from excessive sitting – more than eight hours a day – is 20 per cent, at most.

The health risks of sitting are not comparable to those of inhaling smoking, claim a group on international scientists seeking to debunk the popular myth

Epidemiologists at the University of South Australia, led by Dr Terry Boyle, have now warned the two are simply not comparable.

‘The simple fact is, smoking is one of the greatest public health disasters of the past century,’ Dr Boyle said. ‘Sitting is not.’

Dr Boyle and eight colleagues, from universities in Canada, the US and Australia, denounced the claim in the American Journal of Public Health.

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Writing in the journal, the team noted how many ‘respected academic and clinical institutions’ have also spread the myth.

Research carried out by the American College of Cardiology in 2011 suggested that sitting could be just as dangerous, if not more so, than smoking.

Its study found staying slouched in your chair for too long raises the risk of a host of killers, including heart disease, obesity, diabetes and cancer.

The risks associated with extended sitting – whether on the sofa, at your desk or in a car – have previously researched and linked to higher risks of chronic disease

At the time, Dr David Coven, involved in the study, said: ‘Smoking certainly is a major cardiovascular risk factor and sitting can be equivalent in many cases.’

Now, however, the claim is ‘clearly unwarranted… and only serves to trivialize the risks associated with smoking’, Dr Boyle and his team said.

Dr Boyle added that, in comparison, the economic impact and number of deaths causes by smoking-attributable diseases far outweighs those of sitting.

He said: ‘For example, the annual global cost of smoking-attributable diseases was estimated at £357billion ($467bn) in 2012.

‘And smoking is expected to cause at least one billion deaths in the 21st century. Finally, unlike smoking, sitting is neither an addiction nor a danger to others.’

The cost of physical inactivity has been estimated to cost international healthcare systems in the £41.4billion ($53.8bn).

Brazilian researchers in 2016 estimated sitting time was responsible for 3.8 per cent of deaths, by analysing one million people from 54 countries.

However, University of Pennsylvania researchers estimated in 2004 that up to 21 per cent of deaths can be attributable to smoking.

Even smoking a minimum of one cigarette a day is associated with a higher risk of mortality compared with sitting.

The researchers did not discount the risks associated with extended sitting – whether on the sofa, at your desk or in a car – which have previously been proven.

The demand for standing desks has grown in recent years, with increasing research to show office workers can spend up to 80 per cent of their day sitting down.

They can be bought on the high street anywhere from £200 to £1,000.

Some offices have taken a step beyond and offer employees ‘walking desks’, which combine a laptop space with a treadmill.

EXERCISES FOR LOWER BACK PAIN

Bed rest used to be advised to help a bad back, but it’s now known that people who remain active are likely to recover more quickly, according to NHS Choices.

This may be difficult at first, but don’t be discouraged – your pain will start to improve eventually. Consider taking painkillers if the pain is stopping you from carrying on as normal.

Going back to work will help you return to a normal pattern of activity and may distract you from the pain.

Below are exercises, from physiotherapist Nick Sinfield, that you can do to help reduce any lower back pain including tension, stiffness and soreness.

When starting out, go gently to get used to the movements and work out how far you can go into each position without feeling pain. Aim to do this routine at least once a day if the pain allows.

You can complement this routine with walking, cycling and water-based activities.

Seek medical advice before starting these back pain exercises, and to stop immediately if you feel any pain.

Bottom to heels stretch

Start position: Kneel on all fours, with your knees under hips and hands under shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows.

Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times.

This bottom to heels exercise stretch and mobilise the spine

Tips:

Avoid sitting back on your heels if you have a knee problem
Ensure correct positioning with the help of a mirror
Only stretch as far as feels comfortable

Knee rolls

Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.

Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times, alternating sides.

Knee rolls also work by stretching and mobilising the spine

Tips:

Only move as far as feels comfortable
Place a pillow between your knees for comfort

Back extensions

Start position: Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.

Action: Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for 5 to 10 seconds. Return to the starting position.

Repeat 8 to 10 times.

Don’t bend your neck backwards when carrying out this back extension move

Tips:

Don’t bend your neck backwards
Keep your hips grounded

Deep abdominal strengthening

Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.

Action: As you breathe out, draw up the muscles of your pelvis and lower abdominals, as though you were doing up an imaginary zip along your stomach. Hold this gentle contraction while breathing from your abdomen for 5 to 10 breaths, and relax.

Repeat 5 times.

These exercises strengthen the deep supporting muscles around the spine

Tips:

This is a slow, gentle tightening of the lower abdominal region. Don’t pull these muscles in using more than 25% of your maximum strength
Make sure you don’t tense up through the neck, shoulders or legs

Pelvic tilts

Action: Gently flatten your low back into the floor and contract your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position.

Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.

Pelvic tilts are recommended to stretch and strengthen the lower back

Tips:

Keep your deep abdominals working throughout
Don’t press down through the neck, shoulders or feet

Modification: Place one hand on your stomach and the other under your lower back to feel the correct muscles working.

Source: NHS Choices

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