Nowadays, most people spend a lot of time sedentary. Whether it's working at a desk for several hours a day. Spend your free time lying down watching TV or playing on your mobile phone. Unbeknownst to them, these behaviors are risk factors that increase the likelihood of developing chronic non-communicable diseases (NCDs), including certain types of cancer.

What is sedentary behavior?

Sedentary behavior refers to very low-energy activities such as sitting or lying down for long periods of time, such as sitting and working. Watching television, driving, or spending hours on social media. Even if some people get enough exercise, if they continue to sit still for a long time, it can have a negative impact on their health. Therefore, to reduce the risk of cancer, it is important to focus on increasing physical activity and reducing consecutive sedentary sitting time.

Persistent behavior and cancer risk

The study, published in the Journal of the National Cancer Institute, pooled data from 43 relevant studies with more than 4 million participants, found that prolonged sitting time was linked to an increased risk of three types of cancer: colon cancer, endometrial cancer, and lung cancer. The higher the risk of cancer, the greater the risk.

Every 2 hours of increased sedation, no physical movement. Although the risk of lung cancer was not significant, a 6% greater association was found between the sedentary group and the hyperactive group. In addition, prolonged television viewing has been linked to the consumption of unhealthy foods, such as the consumption of high-fat and high-sugar foods. When the body accumulates more fat, As a result, insulin resistance, chronic inflammation, estrogen disorders, and other conditions can lead to insulin resistance. 

How can I reduce the risk of sedentary behavior?

1. Get up and move every 30 minutes – if you have to work at a desk for long periods of time. Get up, stretch or walk around at least once every half hour.
2. Reduce TV time – Limit your time watching television or using social media, and find activities that keep your body moving, such as gardening. Cleaning the house 
3. Exercise regularly – Moderate exercise for at least 30 minutes a day, 5 days a week, can help reduce the risk of certain types of cancer.
4. Use stairs instead of elevators – Adding small daily activities such as walking up stairs or walking to work instead of driving can help reduce sedentary behavior.
5. Change work habits – If you have to work in a job that requires long sitting, you may use a standing desk or change your posture frequently.

Although the exact mechanism is still being studied, current evidence suggests that prolonged sitting may have negative effects on overall health, as well as an increased risk of obesity and insulin resistance. Therefore, increasing physical activity in daily life is important that it can help reduce the risk of cancer and promote better health in the long term.

References

[1] Schmid D, Leitzmann MF. Television Viewing and Time Spent Sedentary in Relation to Cancer Risk: A Meta-Analysis. JNCI: Journal of the National Cancer Institute. 2014 Jul 1;106(7):dju098.

[2] Friedenreich CM, Ryder‐Burbidge C, McNeil J. Physical activity, obesity and sedentary behavior in cancer etiology: epidemiologic evidence and biologic mechanisms. Mol Oncol. 2021;15(3):790-800.