By Lois Requist

Just when you thought it was your turn to sit down and rest, the studies pour in saying it isn’t good to sit! Someone said, “Sitting is the new smoking!” (Something we shouldn’t do—at least not too much.)
A study by the University of California San Diego School of Medicine and published in the American Journal of Epidemiology says “Women who lead a sedentary lifestyle have faster-aging cells than those who exercise every day.” Apparently, women between 64 and 95 who exercised less than 40 minutes a day were found to have cells that were biologically eight years older than the more active members of the study.
As we age, DNA protectors shorten and fray, according to the researchers, an inevitable process, however health and lifestyle factors may alter the process. It is important to keep active and “avoid sitting for more than 10 hours a day.” Tiny caps at the ends of DNA strands naturally shorten as we age. Called telomeres, their purpose is to prevent deterioration of chromosomes. Shortened telomeres are linked to an increased risk of cardiovascular disease, diabetes and major cancers.
NHS Choices, the National Health Service of the United Kingdom emphasizes breaking up long periods of sitting with light activity because “sedentary behavior is now considered an independent risk factor for ill health.”
Many years ago—30 or more—I joined a national study to determine if women should take hormones during and after menopause. The answer was no, because of a number of factors. The study was by the Women’s Health Initiative. They’ve followed me since, sending annual questionnaires and sometimes asking if I wanted to participate in another study, which I have done sometimes. I’m currently in two studies. In one, I’m asked to track and report the number of steps I take and what other exercise I do. The other involves taking a cocoa supplement which may help cognitive skills and reduce the risk of cardiovascular and certain other diseases.
WHI says “…just 30 additional minutes of light physical activity per day lowered mortality risk by 12 percent while an 30 additional minutes of moderate activity, such as brisk walking or bicycling at a leisurely pace, exhibited a 39 percent lower risk.”
The researchers had expected activity to make some difference but were surprised at the dramatic decline in risk factors with moderate exercise. Our national public health guidelines suggest people over 65 get 150 minutes of exercise a week. I think that’s not enough, however, I like the suggestion from the WHI, the study that tracks my activity levels. They say, whatever you’re doing, do a little bit more.
That seems quite reasonable to me. If you’re 75 and have never exercised, you probably aren’t going to be running marathons, but get this, another study—don’t you love all these studies—suggests that a two-minute walk will counter the harm of sitting for too long.
To quote from this study from the University of Utah, “…replacing as little as two minutes of sitting each hour with gentle walking, lowered the risk of premature death by about 33 percent, compared with people who sat almost nonstop.”
So, obviously, start where you are, instead of thinking where you might be, and do a little bit more. Maybe walk around the house for a few minutes. There could be real benefit.

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