There’s nothing quite like sinking into the couch after a long, grueling day and indulging in a bit of mindless reality television. Yet, before you fully immerse yourself in the latest episode of your favourite show, a recent study published in the journal JAMA Network might make you reconsider your screen time habits.
This research scrutinised two decades of data from the Nurses’ Health Study, which included over 45,000 women aged 50 and older in 1992. By 2022, researchers had concluded that an additional two hours of sitting and watching TV per day correlated with a 12% decrease in the probability of healthy ageing.
Healthy ageing, as defined by the study, referred to individuals who lived to at least 70 years old without encountering one or more of 11 major chronic conditions and without cognitive or physical impairments. Notably, 41% of participants did not develop any of these chronic conditions over the 20-year period.
In stark contrast, incorporating an extra two hours of light physical activity at work daily was linked to a 6% increase in the likelihood of healthy aging. Moreover, swapping an hour of TV time for light physical activity either at work or home also boosted the odds of healthy aging. For those who typically slept less than the recommended minimum of seven hours per night, replacing TV time with rest further enhanced their chances of ageing healthfully.
The researchers estimated that a significant 61% of non-healthy agers could become healthy agers if they adhered to a combination of lifestyle factors. These factors include watching less than three hours of TV per day, maintaining a healthy weight, and engaging in at least three hours of light physical activity during work.
Experts conclude with a strong recommendation for public health campaigns to not only promote increased physical activities but also to focus on reducing sedentary behaviours, especially prolonged television watching. The association between a sedentary lifestyle and healthy aging is compelling enough to warrant a shift in public health directives.
Now, before you consider throwing your television out the window, it’s important to note that this isn’t necessary. The findings reinforce previous studies suggesting that sitting is indeed the new smoking. Research published in the British Journal of Sports Medicine last year found that sitting for 12 or more hours a day increased mortality risk by 38% compared to those who sat for eight hours daily. The Nurses’ Health Study also pointed out that prolonged sitting can reduce insulin sensitivity, increasing the risk of chronic conditions like diabetes. Additionally, it can elevate inflammation levels and reduce blood flow.
Therefore, it may be more about prolonged sitting rather than your desire to catch up on Sweet Home on Netflix. Setting time limits for how long you sit and watch TV or taking five-minute “exercise snack” breaks every 30 minutes can help mitigate the adverse effects of our sedentary lifestyles. Short bursts of walking can effectively reduce blood sugar spikes and promote overall health. Consider keeping your TV on while you cook or being mindful about not binging without moving, especially since many of us spend most of our workday sitting as well.
Researchers also highlighted that sitting and watching TV might encourage other habits that contribute to unhealthy aging, such as mindless eating and staying up too late at night. By managing these habits, setting TV limits, or moving around while the TV is on, you can significantly benefit your health. Reducing TV time by just two hours can make a notable difference.
The study accounted for various factors including socio-economic status, family health history, sleep patterns, diet, and menopausal status. However, it is crucial to note that the study exclusively analysed female nurses in the U.S., and the data was self-reported. Thus, no universal or causal relationship between TV watching and unhealthy ageing can be definitively established. While no similar studies have been done in Malaysia, the effects of the factors might likely to be the same.
While enjoying your favourite reality show can be a delightful escape after a long day, balancing screen time with physical activity and adequate rest is essential for promoting healthier aging. By making mindful adjustments to your daily routine, you can significantly enhance your overall well-being and increase your chances of living a healthier life well into your golden years.
