health
capacity
Did you sit all day?
This is the training you need to do
Researchers have calculated how many minutes of exercise you need to do to neutralize the damage caused by a full day of sitting in front of a computer (or TV - do not judge).
The health organization has also updated its recommendations regarding physical activity for the entire population
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Training
A sedentary lifestyle
Exercise
Walla!
health
Wednesday, 02 December 2020, 07:17
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We all know that sitting for long hours is not healthy for us, but we do not always have a choice - we work in front of the computer, or study, or get stuck in traffic on the way to work - and all of this is usually done in a sitting position.
But we have the opportunity to 'erase' some of the health damage that our sedentary lifestyle causes us with the help of exercise.
A new study sought to calculate exactly how many minutes of exercise are needed to neutralize the damage done from an average day of sitting.
The conclusion reached by the researchers is that physical training should take 30-40 minutes to do this effectively.
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To the full article
Up to 40 minutes of moderate-vigorous exercise daily is more or less what is needed to eliminate the physical damage caused by 10 hours of sitting in front of the desk, the researchers claim.
However, a shorter workout will also be helpful and even if you stand occasionally during the day you will be able to repair at least a small part of the health damage caused by prolonged sitting.
As the minutes of activity decrease, the risk of premature mortality increases.
Home training (illustration: shutterstock)
The researchers formulated their conclusions following a meta-analysis of 9 previous studies conducted on the subject, in which a total of 44,370 people from four countries participated.
They all wore on their bodies in favor of the studies some kind of device that measures their level of activity.
The analysis showed that the risk of mortality among those who lead a sedentary lifestyle increased in inverse proportion to the number of minutes they spent in moderate-vigorous physical activity.
That is, the fewer minutes of activity, the higher the risk of mortality.
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"Among active participants who engaged in physical activity for between 30 and 40 minutes a day, the risk of mortality associated with managing a sedentary lifestyle was not significantly higher than that of those whose lifestyle was not particularly sedentary," the researchers wrote in a published article.
In other words, if you incorporate into your daily routine physical activities such as cycling, brisk walking or even physical work in the garden - you can reduce your risk of premature mortality to a situation it would be if you did not lead a lifestyle that includes so many hours of sitting.
The average person sits for about 10 hours a day.
A woman sitting at a computer (illustration: shutterstock)
The advantage of the current meta-analysis is that it analyzed data obtained from measuring instruments that monitored the activity of the study participants included in it, rather than self-reporting of each participant's sitting time and physical activity.
This fact makes the researchers' overall database more objective and reliable, and this also has implications for their conclusions.
This study is published at an interesting time, as the World Health Organization has just published its updated recommendations regarding physical activity and sedentary lifestyle for 2020. The Global Health Organization's Recommendation Document was compiled by 40 scientists from 6 countries, and recommends 150-300 minutes of Moderate exercise weekly, or 75-150 minutes of vigorous exercise weekly.
Here, too, the recommendations were thought to contradict the health damages caused by a sedentary lifestyle.
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