Cancer survivors often focus on diet, medical follow-ups and mental well-being. But what about sitting? Many people don’t realize that prolonged sitting can be harmful, even after beating cancer.
A 2022 JAMA Oncology study found that cancer survivors who sit for more than 8 hours a day face a higher risk of death. On the other hand, even light activities, like standing up or taking short walks, can help lower that risk.
Keep reading to learn how small changes could make a big difference in recovery, longevity and overall health.
The Risks of a Sedentary Lifestyle
Sitting for long periods may seem harmless, especially during recovery. But research shows that sitting too much can hurt circulation and slow your metabolism. It may also cause weight gain, heart disease and other complications.
Too much sitting can also trigger inflammation, weaken the immune system and disrupt blood sugar levels. These factors may contribute to higher risks of chronic diseases, cancer recurrence and shorter lifespans.
Impact on Recovery
Cancer treatments like chemotherapy and radiation can take a toll on the body. These therapies can cause muscle weakness and fatigue. Sitting too much might worsen these effects. Research has linked prolonged sitting to:
- Blood vessel damage
- Increased risk of heart disease
- Muscle loss and weakening
- Slower blood circulation
As you might imagine, these effects have not been linked to faster recovery after cancer treatment. Not to worry, though. In the JAMA Oncology study, even light activity like standing helped reduce the negative impacts of sitting. So, even small changes can help.
Mental Health and Well-Being
Cancer survivors are more likely to experience depression, anxiety and stress. Sitting for long hours may contribute to these feelings, making it harder to stay positive and motivated. Excessive lounging may also reduce sleep quality.
Studies show that physical activity releases endorphins, the body’s natural mood boosters. Movement also improves blood flow to the brain, which could help with focus and memory.
Practical Strategies to Reduce Sitting Time
Reducing sedentary time doesn’t have to mean hitting the gym for hours. Small, simple changes can make a big difference in your health and recovery.
Breaking Up Long Sitting Periods
Even without intense exercise, breaking up long sitting periods can improve health. Standing up, stretching or walking every hour or so can improve circulation and lower health risks.
Here are some ways to sit less and move more during the day:
- Do light household tasks like folding laundry or watering plants while standing
- Make TV time active by marching in place during commercials
- Set reminders to stand and stretch throughout the day
- Walk around your house while you’re on the phone
You don’t have to do full, rigorous workouts. Standing or moving more can help reduce the harm of prolonged sitting.
Remember to start small. Listen to your body and work with your care team to make your activity choices work for you.
What Does This Mean for Mesothelioma Patients?
Sitting too much can be harmful for cancer survivors, but small changes can make a big difference. Even light activity can improve heart health, strengthen muscles and boost mental well-being. These benefits are within reach, even for mesothelioma patients in active treatment.
You don’t need to change your whole routine. Start small—stand during phone calls, take short walks or stretch between tasks. Work with your care team to build daily habits that match your needs and goals.
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