How Too Much Sitting Can Increase Your Risk of Osteoporosis
As people age, one topic of concern, especially among older women, is osteoporosis.
Osteoporosis, which roughly translates to “porous bones,” is a medical condition typically associated with aging. Over time, the silent disease causes bones to lose density, which can lead to fracturing.
If you are worried about osteoporosis, here’s some good news.
Most medical professionals agree that physical activity can help prevent osteoporosis in people who have not developed the condition. In people already suffering with osteoporosis, physical activity is believed to help maintain bone mass and density while preserving quality of life.
Conversely, evidence is mounting that people who sit for excessive amounts of time (such as at their desks) have a higher risk of osteoporosis.
Here are some ways that may help reduce your chances of developing osteoporosis:
Sitting Disease, Standing Desk Health Benefits, and How they Relate to Osteoporosis
1. Spend Less Time Sitting
The Mayo Clinic states “People who spend a lot of time sitting have a higher risk of osteoporosis than do those who are more active.”
Why? The International Osteoporosis Foundation explains that once peak bone mass is achieved (typically by the mid-20s), the body adopts a process called “remodeling.” Specifically, old bone is reabsorbed and new bone material is formed. As we age, however, old bone is often reabsorbed at a faster rate than new bone is formed. How fast is largely determined by outside factors which affect our overall health.
In their words, “Any factor which causes a higher rate of bone remodeling will ultimately lead to a more rapid loss of bone mass and more fragile bones.” Among these factors (which include poor nutrition, smoking, and drinking) is a lack of physical activity.
Supporting their claims, this video published by Dr. Joseph Mercola cites studies which suggest a sedentary lifestyle can lead to an alarming 1% decrease in bone mass per year in women.
The article titled "13 Research Backed Reasons to Go Buy a Stand-up Desk As Soon as Humanly Possible" also mentions a link between inactivity and a 1% yearly loss in bone density. Citing a variety of studies, the article suggests that an inactive person could be at risk of bone disease as early as their 40s.
2. Spend More Time Standing
The Cleveland Clinic states “Many studies have shown that people who are physically fit have higher bone mineral density (BMD) and stronger bones than those who are inactive.” This is because when your bones support weight, they slow mineral loss by more quickly rebuilding and maintaining thickness.
As a result, Cleveland Clinic recommends a variety of high and low-impact exercises to help prevent bone loss. Their list includes intense activities like jogging and weight lifting, as well a “functional movements” like standing.
Web MD, meanwhile, lists three types of exercises for osteoporosis. These include “weight-bearing” exercises such as walking and hiking, which they define as when “…your feet and legs support your body’s weight.”
Finally, the article titled "Women who stay slim by never sitting down... they stand for ten hours a day AND it boosts their health too" features a woman who was diagnosed with osteoporosis in 2009. After unsuccessfully fighting the disease with medication, she adopted a more active lifestyle, which included never sitting down at work. “I read that doing weight-bearing exercise - where you’re on your feet - builds bone density,” she said. “So I started standing much more.” The result? Two years later her bone scan indicated significant improvements in her bone health.
3. Maintain A Healthy Posture
The National Osteoporosis Foundation outlines detailed tips to maintain correct posture, and prevent unnecessary stress on your spine.
When sitting, they recommend keeping feet flat on the floor, your knees and hips at the same level, a natural inward curve in your lower back, and a straight upper back.
When standing, you similarly are best served by an upright and straight posture. Always maintain the natural curve of your spine and use your abdomen muscles to prevent slumping.
When using your desk (either when sitting or standing) they advise arranging items in a way so that you don’t have to reach at awkward and unbalanced angles to pick something up.
Standing Desks: Part of Your Osteoporosis Prevention Plan
Many agree that standing desks can help improve cardiovascular health, boost calorie burn, plus increase productivity and alertness. And since standing is a functional movement, believed to promote strong bones, it can also contribute to a healthy, osteoporosis-free lifestyle. For these and other reasons, a standing desk converter or an adjustable height desk should be seriously considered as an effective and important part of your personal health and wellness program. You can also add ergonomic desk accessories such as a floor mat and active sitting chair to increase healthy movement, maximize comfort, and reduce fatigue throughout your workday.
