Sitting disease is real. Here’s Bellingham doctor’s prescription for beating it

With obesity on the rise among Americans who are becoming increasingly sedentary, no longer is “couch potato” or “tater tots” amusing phrases. There are real concerns and consequences of relying on your buttocks to get you through the day.

It has become known as sitting disease, and it’s real thing, according to Dr. Sandhya M. Gelou, a family medicine provider with PeaceHealth Medical Group’s Fairhaven Plaza Clinic. She is also a diabetologist and obesity medicine specialist.

“Physical inactivity has been becoming more prevalent in our society with the advent of television, computers and the increase of more sedentary jobs,” Gelou said. “Although it is not a new condition, it is becoming more common due to our change in lifestyles and hobbies. A lot of our interests have become screen-based (Netflix, video games, smartphones, and TV shows).”

Gelou said anyone who sits more than eight hours a day suffers from sitting disease. Keep in mind that the average person sits 12 hours a day, she said.

Sitting disease can lead to back pain and poor posture, Gelou said.

“Standing can help improve posture as well as activate your core muscles,” Gelou said. “Improving core strength is a key component of preserving overall wellness.”

Beyond back pain and poor posture, sitting disease can also lead to:

▪ Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

▪ Coronary artery disease.

▪ Type 2 diabetes.

▪ Obesity.

▪ Breast and colon cancer.

▪ Shortened life expectancy.

.▪ Cognitive decline has also been identified.

To help combat sitting disease, Gelou recommends one hour a day of aerobic activity. One hour is ideal, she said, but at least 30 minutes a day.

“After prolonged periods of sitting, light activity such as standing, stretching or walking is recommended on an hourly basis,” Gelou said. “A short 10- to 15-minute walk during a lunch break, helps keep blood sugar levels (in check) after a meal by increasing insulin sensitivity, especially if you have a sedentary lifestyle.”

An hour at the gym each day will also help combat sitting disease, Gelou said.

“One hour of aerobic activity is ideal, with 30 minutes as a minimum recommendation,” Gelou said. “Adding 15 to 30 minutes of resistance training is also recommended since building muscle helps increase metabolic rate as well as preserve insulin sensitivity. Insulin resistance is one of the main components in developing diabetes.”

Combatting sitting disease does not begin and end with a workout or walk, according to Gelou.

“Ask your employer for a standing/sitting desk and request an ergonomic evaluation,” Gelou said. “Your computer might not be at the right height or chair. This evaluation can help prevent posture issues as well as helping you incorporate more standing in your workday.”

Correspondent Cindy Uken is an award-winning veteran journalist.