Resting is OK – just avoid the TV

September 5, 2013

SINGAPORE – We have long been told that too much time sitting around on the sofa makes us fat.

Not necessarily, say scientists.

Relaxing with a book or surfing the Web is fine.

What really counts is how much television we watch.

A Singapore study shows avid TV viewers are at increased risk of high blood pressure and excess fat – unlike bookworms or computer geeks.

Its findings differ from previous research that pins most of the blame for obesity on sedentary lifestyles in general. Instead, the study suggests it is not how long we spend resting that matters, but how much TV we watch while we are doing it.

The news will come as a blow to those planning to spend their coming weekends tuned in to the English Premier League with a packet of chips and a beer six-pack.

In fact, the researchers say one big danger of television is that viewers tend to snack on unhealthy food while watching it.

“People don’t pay that much attention to what they are putting into their mouths, or how much they are eating,” said Associate Professor Rob M. Van Dam, a senior author of the study at the National University of Singapore.

Exposure to food advertisements during the show could also tempt viewers to snack excessively, he added.

The three-year study by the Saw Swee Hock School of Public Health was the first of its kind to look at Asians’ viewing habits and the link to health. It involved 3,305 Singaporeans of Chinese, Malay and Indian origin.

First, the participants were screened to make sure they were not suffering from any pre-existing diseases.

They were then asked about TV, reading and computer habits.

Researchers tested them for cholesterol, insulin, triglyceride and blood pressure – and found people who watched a lot of TV had higher levels of these things.

However, spending time reading or on the computer did not put them more at risk.

In fact, those who regularly did so were less prone to hypertension.

But for those who hate exercise and think the study lets them off the hook, there is some bad news. The researchers still recommend regular physical activity to reduce the risk of conditions including heart problems, diabetes and depression.

Prof Van Dam embarked on the study, which was published in May, after growing concerned about the rise of sedentary lifestyles in modern societies such as Singapore.

He told The Straits Times it would be useful to conduct more studies in the future, as growing numbers of people turn to mobile devices such as tablets and smartphones for entertainment.

Nutritionist Derrick Ong said TV junkies should try to look for healthier alternatives, such as fruit, nuts and vegetables.

“But all foods contain calories, so too much of anything will lead to calorie imbalance and weight gain,” he warned.

Snacks to nibble on in front of the TV

Dietitian Derrick Ong of Eat Right Nutrition Consultancy shares five healthy snack foods:

1. Fresh fruit

– Low in calories and packed with vitamins, anti-oxidants and fibre.

2. Nuts

– High in protein and unsaturated fat. Should be taken in moderation due to high calorie content.

3. Seeds (for example, pumpkin and sunflower)

– Protein-packed and heart-healthy because of unsaturated fat content. High in calories.

4. Raw vegetables with a plain yogurt dip

– Source of vitamins and fibre. Yogurt aids digestion.