Sitting around at Christmas could damage your health for life

Just two weeks of sitting around at Christmas could do lasting damage, new research suggests. The British study found healthy adults who normally took around 10,000 steps a day saw dramatic reductions in strength and essential markers of health, after just a fortnight of taking it easy.

Experts warned that the slowdown could be particularly devastating for older people, in causing physiological changes which might never be reversed.

The trial involved 47 adults, half of whom were aged 60 and over, with the rest in their 20s and 30s.

All were told to restrict activity levels to just 1,500 steps daily, for two weeks.

At the end of the study, levels of fat in the muscle had risen by 20 per cent in the younger group, and by 28 per cent in the older group. Meanwhile, leg strength was down by almost 5 per cent in the younger group, and more than 8 per cent among pensioners.

Falls were also seen in cardiorespiratory fitness, with a drop of more than 5 per cent among the young, and almost 10 per cent among the older participants.

And mitochondrial function - the energy production of the body’s cells - fell sharply after two weeks of couch potato living, with a drop of around 4 per cent among the younger group, and 19 per cent among those aged 60 and over.

Researchers said this finding was particularly significant, because it suggests changes in the body which could result in long-term and even permanent damage, affecting metabolic function, musculoskeletal disease, and conditions linked to inflammation.

The study by the University of Liverpool is unique because it looked at healthy people who suddenly reduced their activity levels - the kind of changes which could happen because of the festive season, or a period of bad weather or illness.

Drops in bone density, total body mass and lean leg mass were also seen.

Researcher Juliette Norman said the amount of change seen in such a short time frame was “very surprising” and warned against sliding into sedentary habits.

"At this time of year a lot of us will end up taking it far easier than normal, eating, drinking more and taking less exercise.

“Don't wait for Boxing Day to get out for a walk, this study really shows the importance of getting out every day, half an hour is enough to prevent this decline."

Public Health England estimates more than six million middle aged adults are couch potatoes.Four in ten people aged 40 to 60 fail to manage a brisk ten minute walk even once a month.

Huw Edwards, chief executive of fitness body ukactive, said: “Daily movement should be a priority for everyone, whether it’s the summer holidays, a working day or the Christmas period.

“Everybody deserves a festive and fun Christmas, especially after what has felt like a challenging year, but we would encourage people to maintain active lives through the holidays and into the New Year.”

The findings were presented at a conference of The Physiological Society.