Week 4 - Sedentary Behaviour Flashcards
ParticipACTION
“Everything Gets Better” campaign
- A Canada where physical activity is a vital part of everyday life
- As Canada’s premier physical activity brand, ParticipACTION helps Canadians sit less and move more through innovative engagement initiatives and thought leadership
Sedentary Behaviour
any waking behaviour characterized by **low energy expenditure (≤ METs) ** while in a sitting or reclining position
Sleeping is NOT sedentary behaviour
Example Sedentary Day
24-Hour Movement & Non-Movement Behaviours
Sedentary Behaviour Intervention Model
Physical Inactivity vs. Sedentary Behaviour
Physical inactivity is _not_ participating in physical activity
Sedentary behaviour is any sitting or reclining low expenditure waking behaviour
How does being _sedentary at work _ contribute to overall health risks?
Weight gain, obesity, heart disease, cancer, type 2 diabetes, mortality from all-causes
4 key characteristics important for consideration
1) behaviour characteristics
2) intervention characteristics
3) environmental/social characteristics
4) individual characteristics
Behaviour Characteristics
- awareness
- intention
- self-efficacy
- preferences
Intervention Characteristics
- type/intensity
- duration
Environmental/social characteristics
- social environment
- physical environment
- information environment
Individual Characteristics
- biological/clinical/psychological
- socio-demographic
What can we do to avoid the health risks of a sedentary lifestyle?
3 options
1) should we stand more?
2) should we exercise more?
3) should we do more light activities?
Should we stand more?
Energy Expenditure for standing versus sitting
- = 0.15 (0.12-0.17) kcal/min (46 studies with 1,184 participants)
- = 9 kcal for every hour spent standing instead of sitting
- = 54 kcal if people stood for 6 hours per day (instead of sitting)
- = 1 slice of bread
What is actually helping is the change of body position throughout the day (sit stand sit stand etc)
Should we exercise more?
- 30% lower risk for mortality if you meet exercise guidelines of 150 minutes of moderate-intensity physical activity a week
“Those who are active about 60-75 min per day of moderate intensity physical activity seem to have no increased risk of mortality, even if they sit for more than 8 h a day”
Risk for Mortality
Hazard Ratio
Should we do more light activities?
Stretches in office, positively impact WSIB carpal tunnel, sore backs, sick time related to pain
- Very good for you
Intermittent walking, better glycaemic control
- You move, you burn energy
Affects your mood, makes you happier taking breaks
- 3X more 3 breaks every 80 min
Standing, is 1.6 METs, increase valence even more (scale of happiness)
- Brisk walk, 3X more
Glycemic Control
Physical Activity and Duration
Promoting Light Activities
can be a starting place for the physically inactive and those with mobility limitations
- More likely to stick to something that is easy to follow
- More confident to try more activities, also more motivated to do more — more intense and more regular activity
What do we replace sedentary time with for optimal health?
Most energy expenditure → exercise and light activities
Low and slow → light activities only
Most efficient → exercise only
Promoting physical activity to counter the risks of sedentary isn’t easy
Some activity is better than none, even if you’re sedentary
- More is better for more health outcomes to an extent
- More than 1-1.5 hour per day, benefits plateau, some literature says reverse
New Recommendations WHO 2020
150/week adults, children 1 hr/day
Additional: recommendations to be less sedentary
- One decade ago, average was 5 hr a day
- Now, sitting a lot more
Social Determinants of Health Model
Next Steps
How can we get workers to be more physically active?
_direct_ and _indirect-
Direct Physical Activity
promoting workplace facilities
Ie. ping pong table or stretches
Indirect Physical Activity
promoting workplace facilities
- Ie. walking track or clearing sidewalk or having a nice park outside
- Inside food space, onsite workout facilities
- Intramural games your office is a part of
Bouts of PA
Bouts of any duration count towards
- Old research before 2020, you need 10 min bouts
now, _any bout_ 1-2 min stretch breaks count
Over 75% of Canadians have access to physical activity-promoting workplace facilities
number of adult Canadians who were employed and participated in this research
PA-promoting Workplace Facilities
Relationships with LTPA likely to be associated with workplace facilities more than other factors
Older workers (>50 years) were 71% more likely to cycle to work when they had access to showers and change rooms at work
Sedentary is NOT defined as:
- MVPA (ie. shovelling snow, exercise class)
- leisure physical activity (ie. walking, gardening)
- disrupting sitting with standing
Sedentary behaviour IS:
Activity ≤1.5 METs
Aerobic PA
activity in which the body’s large muscles move in a rhythmic manner for a sustained period of time.
also called endurance activity; improves cardiorespiratory fitness
ie. walking, running, swimming, bicycling
Balance Training
static and dynamic exercises that are designed to improve an individual’s ability to withstand challenges from postural sway or destabilizing stimuli caused by self-motion, the environment, or other objects
Bone-strengthening activity
PA primarily designed to increase the strength of specific sites in bones that make up the skeletal system. Bone-strengthening activities produce an impact or tension force on the bones that promotes bone growth and strength.
ie. any types of jumps, running, and lifting weights
Disability
international classification of functioning, disability, and health
an umbrella term for impairments, activity limitations and participation restrictions, denoting the negative aspects of the interaction between an individual (with a health condition) and that individual’s contextual factors (environmental and personal factors)
Domains of PA
leisure, occupation, education, home, transport
Household domain
PA undertaken in home for domestic duties (ie. cleaning, caring for children, gardening)
Leisure domain
PA performed by individual not required as an essential activity of daily living and is performed at the discretion of the individual
ie. sports, exercise conditioning/training, going for a walk, dancing, gardening
Work domain
PA undertaken during paid or voluntary work
Transport domain
PA performed for the purpose of getting to and from places
ie. walking, cycling, and wheeling, boat
light-intensity PA
1.5-3.0 mets
2-4 on perceived exertion scale
ie. slow walking, bathing
moderate-intensity PA
3-6 mets
5 or 6 on perceived exertion scale
vigorous-intensity PA
6+ mets
7 or 8 on perceived exertion scale
moderate-to-vigorous intensity PA
over 3 mets
5+ on perceived exertion scale
metabolic equivalent of task (MET)
physiological measure expressing the intensity of PA
one MET = equivalent expended by an individual while seated at rest
multicomponent PA
can be done at home or in a structured group or class and combines all type of exercise into a session
ie. walking, lifting weights, and balance training
physical activity
any bodily movement produced by skeletal muscles that requires energy expenditure
physical inactivity
insufficient physical activity level to meet physical activity recommendations
recreational screen time
time spent watching screens for purposes other than those related to school or work
sedentary screen time
time spent watching screen-based entertainment while sedentary, either sitting, reclining or lying
- does not include active screen-based games where PA or movement is required
Primary Audience for WHO guidelines
policy makers in ministries of health, education, sport, transport, environment, social, or family welfare
additional key users: researchers and those working in health services providing advice and guidance; allied and exercise professionals and non-governmental organizations
WHO guidelines prioritized all-cause mortality and cardiovascular mortality as most critical outcomes
2020 Guidelines on PA an Sedentary Behaviour
- doing some physical activity is better than none
- should start small amounts and gradually increase over time
- benefits outweigh any potential harms
- individuals who are not currently active and no contraindications recommended to commence and gradually increase without medical clearance
- develop new symptoms, consult dr
- guidelines are for the general population
Recommendations for children (5-17)
improved physical, mental, and cognitive health outcomes
- average 60 min mod-to-vig daily; beyone = more health benefits
- increased time in aerobic increases cardiorespiratory fitness; increased strengthening = increased muscular fitness
- incremental benefits of doing both
- sedentary behaviour and adverse outcomes stronger for television viewing or recreational screen time as specific exposure variable than for total time
Recommendations for adults
150-300 min mod or 75-150 vigorous
MVPA bouts of ANY DURATION now count towards these recommendations (differs from 2010 rec of 10 min bouts)
muscle strengthening 2 days a week +
- all adults should limit the amount of time spent sedentary
Summary of Recommendations
Recommendations for older adults
inverse dose-response relationship between volume of aerobic PA and risk of physical functional limitations in older adults
- balance and functional exercises reduce risk of falls
- fall-related injury reduced with multicomponent activity
- varied multicomponent pA moderate+ intensity 3 days a week to enhance functional capacity and prevent falls
Recommendations for pregnant and postpartum
PA = reduced gestational weight gain and gestational diabetes overweight / obese
incidence of gestational hypertension no different
no increased risk of LBW, SGA, LGA, reduced risk of preterm birth
sedentary behaviour guidelines extrapolated
Recommendations Chronic conditions
safe without contraindications
benefits outweigh risks
type 2 diabetes: decreased risk CVD mortality, decreased A1C, blood pressure, BMI, and lipids
hypertension: decreased risk progression of CVD and reduce BP, reduces CVD mortality
postcancer diagnosis: lower risk mortality, all causes and mortality from cancer in female and colorectal survivors
HIV included for first time —enhances QoL, maximal oxygen consumption, exercise tolerance, general health and physical functioning
- no sig change in viral load, CD4+ count or disease progression
- decreased symptoms of anxiety and depression
- reduction in body fat % and increase in lean body mass but not waist circumference or body mass index
- sedentary behaviour recommendations extrapolated
Recommendations for people living with disability
considered safe and beneficial for people living with disability without contraindications; no major risks
may need to consult professional
- spinal cord injury: reduces shoulder pain, improves vascular function in paralysed limbs
- can improve functioning people with MS, spinal cord injury, history of stroke
- schizophrenia and major depression beneficial effects on QoL
- beneficial effects on cognition people with MS, Parkinsons, history of stroke, ADHD, major depression and schizophrenia
- wheelchair users or low mobility, important it IS POSSIBLE to avoid sedentary behaviour while sitting or lying while doing light-intensity or high-intensity activities that do not involve lower extremities
what remains the same?
value of pA across all ages and abilities
some is better than none; more better for optimal outcomes
- 150 min mod per week, 75 min vig
- children 60 min / day
value of muscle- strengthening
key recommendations the same
what is new?
any bouts now instead of min 10 min
target range of 150-300 min mod; 75-150 min vig — beyond not appreciably further decrease risk of major outocmes
- now applies to ALL older adults instead of those with poor mobility
children — average 60 min instead of must
sedentary behaviour limited across all groups; replacing sedentary with any intensity of pA
benefits of undertaking more MVPA to help reduce sedentary
- encourage the promotion of multiple approaches to limited the negative health outcomes associated with high levels of sedentary time
2020 WHO Guidelines on PA and Sedentary Behaviour
provide evidence-based public health recommendations concerning the amount and types of physical activity that offer significant health benefits and mitigate health risks
- update and replace previous 2010 WHO recommendations on PA
Breaking Up Sedentary Behaviour to Enhance Mood
- more beneficial at home than at work
- promising strategy to enhance mood in everyday life
- frequent and intensive; walking instead of standing may be most beneficial
more breaks in sedentary time are associated with reduced metabolic risk
has a beneficial effect such as postprandial glucose or insulin responses
Mood
rather diffuse affective state that subtly affects our experience, cognitions, and behaviour
short duration vs long duration
breaking up short duration (3-5 min) appears to be more beneficial than breaking-up sedentary behaviour only once with a longer duration (30 min or more)
Ecological Momentary Assessment (EMA)
study using mobile methodology looking to explore whether enhancement of mood through sedentary breaks can be translated to everyday life of adults
Study Design
3 accelerometers - chest, hip, thigh
smartphone prompted participants via an acoustic, visual, and vibration signal every 40 to 100 min within the 7:30am to 9:30pm period
each time spent more than 30 min in a sitting/lying position, e-diary triggered mood ratings
random triggers at various times were implemented; no more often than every 40 min but at least every 100 min
Measures - Mood
Wilheim and Schoebi
three basic mood dimensions: valence, energetic arousal, calmness
Sedentary break
a nonsedentary bout in between two sedentary bouts
Sedentary bout
a period of uninterrupted sedentary time
Sedentary time
the time spent for any duration (ie. minutes per day) or in any context (ie. at school or work) in sedentary behaviours
Sedentary Behaviour
any waking behaviour characterized by an energy expenditure 1.5 or less METs while in a sitting, reclining, or lying posture
Body position
the ratio from the vertical thigh to the ventral longitudinal axis of the body, resulting in either an upright or a sitting/lying body position
Break frequency
represented the sum of all intervals of nonsedentary time during the 80-min time frames
Break duration
represented the mean length of all intervals of nonsedentary time during the 80 min time frames
Break intensity
parameterized as MET values from hip accelerometer within the nonsedentary minutes
Break context
current location (at home vs work) of the participants while they answered the mood prompt
Effects of break patterns on valence
break frequency and break intensity were positively associated with valence
break duration did NOT positively predict valence
- day of the week was significantly associated with valence — on WEEKENDS participants felt better than on weekdays
Effects of break patterns on energetic arousal
break frequency and break intensity positively predicted energetic arousal
break duration did NOT positively predict energetic arousal
more frequently and more intensively was associated with higher prospective energetic feelings
single breaks with higher intensities were more beneficial than any other variation
- energetic arousal decreased during the day, with an accelerated decrease from 2pm to 11pm
Effects of break patterns on calmness
break intensity positively predicted calmness
higher intensities were related to enhanced calmness
break duration and break frequency did NOT significantly predict calmness
day of week was significantly associated with calmness
- participants felt more calm on weekends than on weekdays
Context effects of break patterns on mood
more beneficial effects at home than at work
Break Intensity associated with…
enhancement in all three mood dimensions
Break frequency associated with…
enhancement in valence and energetic arousal
Break duration associated with…
_NOT_ significantly associated with mood at all
Frequently breaking up sedentary behaviour is beneficial to enhance mood
both shorter and longer bouts
found across entire intensity continuum, across both exercise and nonexercise activities
sit-to-stand transitions every 30 min enhanced feelings of energy
6 min session of high-intensity interval exercise led to enhanced feelings of vigor
higher intensity, stronger impact on mood dimensions
aerobic exercise has potential to buffer stress
