We’re constantly amazed by how new research keeps proving that even small amounts of physical activity can produce big dividends. But this latest report might be the most dramatic yet: a group of older adults had their sitting time reduced by just 30 minutes a day, and saw improvements in their blood pressure.
The study involved 283 seniors ages 60 to 89. The test group received a tabletop standing desk, a wearable activity tracker and 10 health coaching sessions during a six month period, during which they set goals for reducing their time spent sitting.
A control group also received coaching, but it dealt with areas of health (for example, fall prevention) not specifically related to sitting less or increasing activity.
The test group wound up reducing their sitting time by just over 30 minutes a day, by working at a standing desk, or taking more frequent breaks from sitting. Result: a drop of 3.5 points in their average blood pressure. By comparison, notes the article, “increased physical activity typically leads to an average 4-point reduction in blood pressure.” So simply getting up more and moving around more, without adding any formal exercise regimen, had dramatic positive effects.
The article quotes lead researcher Dori Rosenberg, a senior scientific investigator at the Kaiser Permanente Washington Research Institute in Seattle, where the program was conducted: “Our findings are really promising because sitting less is a change that may be easier for people than increasing physical activity, especially for older adults who are more likely to be living with restrictions like chronic pain or reduced physical function.”
The flip side of this study confirms other research showing the harmful effects of sedentary behavior, which can increase the risk of heart disease and diabetes. Yet, as the article points out, it’s estimated that “older adults” typically spend 65% to 80% of their waking hours sitting.
Standing desks are a great way to reduce sitting time. There is a wide range of adjustable desk converters that can be place on top of a conventional seated desk to turn it into a standing desk, and some are priced at under a hundred dollars. Worth considering!
Bottom line: this is great news, once again confirming big results from small steps that are relatively easy to take.