Switching sedentary TV time for active pursuits can significantly affect the aging process, study reveals.
"In summary, trading TV time for mild physical activity, moderate to intense physical activity, and enough sleep (for individuals with inadequate rest) promotes healthy aging," stated Dr. Molin Wang, an associate professor of medicine in the epidemiology department at Harvard's T.H. Chan School of Public Health.
This finding might not be astonishing because various studies have indicated that sedentary lifestyles can significantly impact health; Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, who didn't participate in this research, agreed.
The investigation analyzed data from the Nurses' Health Study involving more than 45,000 individuals aged 50 or older in 1992 who had no pre-existing chronic conditions. Researchers tracked their work, home, and television-viewing sitting hours as well as their time standing or walking at work and home for 20 years before analyzing the outcomes of their aging process. Healthy aging was defined as living until 70 and maintaining at least four healthy domain characteristics: no major chronic disease, no cognitive impairments, no physical health issues, and no mental health issues.
Each additional two hours spent watching television led to a 12% decline in the likelihood of aging healthily, the study revealed. Yet, incorporating two more hours of light physical activity into work significantly enhanced the odds of ageing healthily.
Replacing one hour of TV time with light physical activity at home or work also enhanced the chances of healthy aging.
"It's unsurprising that vegging out in front of the television is associated with unfavorable results. It's logical that human beings were not intended to sit in front of a screen all day," claimed Dr. Freeman.
"As people age, the more they sit, the more problems they experience," he added.
Why is sitting so detrimental?
A study from 2017 demonstrated a correlation between time spent sitting and early death from any source. Furthermore, in 2023, research indicated that sedentary lifestyles in childhood elevated the risk of heart disease later in life.
The issue worsens when combined with other unhealthy habits, he explained.
"In front of the television, most people engage in additional detrimental activities like consuming high-sodium 'TV dinners,' disconnecting from others, and disrupting their sleep patterns, promoting more sedentary activities," said Dr. Freeman.
Seated dietary habits also hinder opportunities for exercise.
"What's sad is missing out on all that physical activity, which is a highly effective method to lower cardiovascular risk and blood pressure," Freeman remarked.
How can we eliminate sedentary behavior?
Suppose you work eight, ten, or twelve hours a day in an office. In that case, it might seem challenging to integrate more movement into your day.
"I strongly advise you to consider installing a standing desk (if possible) or even a treadmill desk if you have the space at work," Freeman recommended.
If that's not feasible, try getting up frequently or conducting walking meetings, he suggested.
"If you're sitting immobile for more than 30 minutes at a time, you should strive to engage in a bit of physical activity," Freeman proposed.
Nevertheless, it's not necessary to forbid sitting or watching television entirely.
"Consider combining TV viewing with healthier activities, like walking or munching on nutritious snacks," Freeman suggested. "Alternatively, set limitations for yourself."
"There are numerous helpful tools and apps available ... and while they often appear geared towards children, they're equally beneficial for adults," explained Freeman, emphasizing features that track both screen time and activity from one device.
