Recent research from the University of Colorado Boulder and the University of California Riverside underscores a pressing health concern for Millennials: excessive sitting. As the average young adult spends over 60 hours a week in a sedentary state—due to long commutes, remote work, and evenings spent streaming—this behavior could significantly increase their risk of heart disease and hasten aging processes.
The groundbreaking study, involving over 1,000 participants, including 730 twins, is one of the first to assess how prolonged sitting impacts health markers such as cholesterol levels and body mass index (BMI) in younger populations.
Despite meeting the minimum exercise guidelines—approximately 20 minutes of moderate activity daily—researchers found that this level of activity is insufficient to counteract the detrimental effects of sitting for extended periods. Senior author Chandra Reynolds, a professor in the Department of Psychology and Neuroscience, emphasizes the need for a holistic approach: “Our research suggests that reducing overall sitting time, increasing vigorous exercise, or a combination of both is essential to mitigate the risk of premature aging during early adulthood.”
The findings, published in the journal PLOS One, stemmed from observations made post-COVID pandemic, when many young adults reported increased sitting. Ryan Bruellman, a PhD candidate and first author of the study, highlights the misconception among young adults regarding their resilience to aging. “They often think, ‘I can eat what I want and skip exercise; I won’t face consequences until I’m older,’” Bruellman explains. “However, early lifestyle choices significantly impact long-term health.”
On average, participants reported nearly nine hours of daily sitting, with some exceeding 16 hours. Their weekly physical activity averaged between 80 and 160 minutes of moderate exercise, with less than 135 minutes of vigorous activity. While these figures may reflect a more active lifestyle compared to national averages, the health risks associated with prolonged sitting are evident.
Key findings reveal that greater sitting time correlates with signs of accelerated aging. Participants sitting for over 8.5 hours daily and meeting minimal exercise guidelines were categorized at moderate to high risk for cardiovascular and metabolic diseases.
As Reynolds states, “A post-work walk won’t suffice. These health impacts emerge early in adulthood, making it imperative for young individuals to recognize their long-term implications.” However, the research did find that those engaging in vigorous activities, such as running or cycling for 30 minutes daily, experienced cholesterol and BMI levels akin to individuals 5 to 10 years younger who did not exercise despite prolonged sitting.
The study also leveraged data from identical twins to better isolate lifestyle factors. By comparing twins with differing activity levels, researchers found that substituting sitting time with exercise was more effective for improving cholesterol levels than merely adding exercise on top of a sedentary lifestyle.
To counteract these effects, the researchers recommend practical strategies: use standing desks, schedule breaks, and organize walking meetings. Engaging in vigorous activity for at least 30 minutes a day is encouraged, with flexibility for “weekend warriors” who prefer longer workouts.
This study serves as a crucial call to action for policymakers to rethink physical activity guidelines and specify limits on sedentary behavior. Reynolds urges young adults to adopt healthier habits now, reinforcing that “this is the time to build habits that will benefit your long-term health.”
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