Summary: New research reveals millennials spend over 60 hours weekly sitting, potentially accelerating aging and increasing heart disease risk despite meeting recommended exercise guidelines. The study of more than 1,000 Colorado residents, including 730 twins, shows that combining reduced sitting time with vigorous exercise may be necessary to prevent premature aging in young adults.
Journal: PLOS ONE, September 11, 2024, DOI: 10.1371/journal.pone.0308660 | Reading time: 5 minutes
Between streaming binges, Zoom meetings, and long commutes, young adults are spending more time seated than ever before – with potentially serious consequences for their health.
The Sitting Crisis
A new study published in PLOS ONE examined how prolonged sitting affects health measures in young adults, focusing on indicators like cholesterol and body mass index (BMI). The research included over 1,000 former or current Colorado residents, with 730 twins among them, providing unique insights into how lifestyle choices impact health independent of genetic factors.
“Young adults tend to think they are impervious to the impacts of aging. They figure, ‘My metabolism is great, I don’t have to worry until I’m in my 50s or 60s,'” says Ryan Bruellman, the study’s first author. “But what you do during this critical time of life matters.”
More Than Just Exercise
The findings challenge the common belief that meeting basic exercise guidelines is enough to maintain health. Study participants reported sitting almost 9 hours daily on average, with some reaching up to 16 hours. While they averaged between 80 and 160 minutes of moderate physical activity weekly, the research revealed this might not be sufficient.
“Taking a quick walk after work may not be enough,” explains Chandra Reynolds, the study’s senior author. “While this is increasingly apparent with age, we show that associations are already emerging in early adulthood.”
The Twin Factor
The study’s inclusion of identical twins provided a unique opportunity to control for genetic factors. When examining twins with different activity levels, researchers found that replacing sitting time with exercise was more effective at improving cholesterol than simply adding exercise to a day full of sitting.
Hope for Change
The research suggests several strategies for improving health outcomes. Vigorous exercise showed some protective effects – those who exercised vigorously for 30 minutes daily had health measures similar to people five to 10 years younger who sat as much but didn’t exercise.
However, even vigorous activity couldn’t completely counteract prolonged sitting’s negative impacts. The researchers recommend both reducing sitting time through measures like standing desks and walking meetings, while also incorporating vigorous exercise that gets you out of breath for at least 30 minutes daily.
“This is the time to build habits that will benefit health over the long term,” Reynolds notes.
Glossary:
– BMI (Body Mass Index): A measure used to assess body weight relative to height
– Vigorous exercise: High-intensity activity that gets you out of breath (like running or cycling)
– Moderate physical activity: Less intense exercise like brisk walking
– Metabolic aging: Changes in how the body processes energy and maintains health over time
Quiz:
1. How many hours do millennials spend sitting per week according to the study?
Answer: More than 60 hours
2. What was the average daily sitting time for study participants?
Answer: Almost 9 hours daily
3. How many twins were included in the study?
Answer: 730 twins
4. How much could vigorous exercise improve health measures compared to non-exercising peers?
Answer: Health measures looked like those of individuals five to 10 years younger
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