Exercise not enough to undo harms of sedentary lifestyle, study shows

the American Heart Association is out

with a new warning on the dangers of too

much sitting it says that even bursts of

exercise may not undo the risk from a

sedentary lifestyle the read the review

pound adults set an average of six to

eight hours a day

people are more than 60 move around even

less dr. Tara Narula is here Tara good

morning good morning charlie so we

should stand up all message for a lot of

people has been as long as I get in my

exercise it's okay if I'm sitting 15

hours of the rest of the day and some of

the research has shown that in fact if

you do exercise you can attenuate some

of the problems that come with sitting

but this new statement really says that

regardless of how much exercise you do

you cannot undo the harms of sitting and

that we need to think about these as two

distinct entities sitting and exercise

that work through two different

mechanisms and have different health

consequences attenuate this surprises me

because I'm one of those people I

exercise but I have this handy-dandy

Under Armour band that starts vibrating

if I've been sitting too long right it

says 60 minutes and I'm thinking what is

what is so bad if you're already doing

the exercise what does it do for your

body if you don't get up and walk around

so in 1953 one of the first studies came

out that showed that London bus drivers

had an increased risk of coronary heart

disease than conductors and since then

there's been an accumulating body of

evidence that suggests that by sitting

you raise your risk of insulin

resistance diabetes cardiovascular

disease and overall all cause mortality

evolutionarily we were not designed to

be sitting and unfortunately our modern

technology has gotten us to the point

where we can pretty much go throughout

our day without getting up and so you

know you really need to revise how you

think about your day and how you change

your normal pattern of you have a ratio

of you should sit X amount then move XML

so the recommendations for exercise

remain and that's 150 minutes a week of

moderate-intensity aerobic exercise or

75 minutes a week of vigorous exercise

unfortunately we don't have the research

there to give us public health

recommendations about sitting so

the statement basically says in very

simple terms sit less move more so do we

all need standing desks is that the

answer standing desk is one answer

apps everybody at the table has a

standing this Charlie of course

healthy but no what you just said 75

minutes okay great thanks for 10 minutes

a day only 10 minutes a day right it's

not a lot I mean you know I tell my

patients 30 minutes five days a week

there's your hundred and fifty minutes

but even just changing the from sitting

to standing for you know an hour a day

you're increasing your metabolism

you know the sitting the problem with

this is that you lower your metabolism

you increase fat storage you change how

your body processes blood sugar you

change the health of the blood vessels

so when you see somebody smoking you

look at them and you say I know that

they're doing something to damage the

house to look at all of us it's such a

silent sneaky thing you never think that

it's harming us you know so many of

those bands say you shouldn't go 10,000

steps we did that test and I think

Charlie had 13 by noon and I was like

1200 do you give any validity to 10,000

steps do you think that that's a real

number that everybody should try to hit

I do I think you do that's a great point

thousand I think that 10,000 is a good

start you know and I think that anything

you can do like standing up while you're

talking on the phone having your

meetings walking while you're having

your meetings parking your car farther

away so you have to walk getting apps

like you talked about on your phone that

buzz and you practice what you preach

but she attenuates thank you doctor

they're always good to see you