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How much sport should be done to neutralize the damage of prolonged sitting?
Hate to exercise but desperately want to keep fit and be healthy?
You'd be surprised but you can somehow combine the two.
how?
Just like that
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Walla!
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Thursday, 27 May 2021, 07:00 Updated: 07:03
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If you read the articles in our section you probably already know that it is recommended to do a minimum of 30 minutes of exercise a day - or 150 minutes a week - to stay healthy.
But are 30 minutes enough when many of us spend most of their time sitting in front of a screen?
Studies show that sitting can be harmful to our health in many ways - with some even suggesting that it is just as harmful to health as smoking.
A new study has found that 30 minutes of exercise will not be enough to overcome the health risks of prolonged sitting.
But there is also good news - the researchers found that with the right balance of training time and movement, it may be possible to neutralize the harms of sitting.
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To the full article
The study combined data from six different studies from the UK, USA and Sweden and examined over 130,000 adults. Each study used various aids such as Pitbit clocks to measure human movements and sitting time throughout the day. Each study then followed participants for four to 14 years. On average to check, among other things, whether participants died.
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The researchers, Professor Sebastian Chastin, an expert in the health behavioral dynamics of people at the University of Glasgow, and Keith Diaz, an assistant professor of behavioral medicine at Columbia University Medical Center, wrote on The Conversation that for people who sit less than seven hours a day, 30 minutes of daily exercise Reduce the risk of early death by up to 80 percent.
But it did not equally affect people who spent between 11 and 12 hours a day sitting.
We all sit too much.
Woman holds back (Photo: ShutterStock)
Still, a healthy lifestyle requires more than 30 minutes of exercise if you spend most of your time sitting.
The study found that 30 minutes of daily exercise for those who sat a lot (about 11 hours a day), reduced the risk of early death by 30 percent only if they were combined with four to five hours of light movement a day (such as shopping, cooking or Yard work).
For example, one person who exercises daily for 30 minutes, and moves throughout the day for about six hours performing activities like housework or walking to work, but spends about ten hours a day sitting will have the same risk of death as someone who worked 55 minutes daily, passed throughout Today for about four hours and sat for about 11 hours.
In other words, different combinations of exercise and movement can be used to offset the harms of sitting.
Shopping at the supermarket is also considered.
Woman Shopping (Photo: ShutterStock)
Instead of the recommendation that everyone should strive to achieve 30 minutes of daily exercise, the results of the study show that the exercise recommendations can be more personalized and people can incorporate the activity that suits them best.
In short, if you are a parent who also spends a lot of hours in the office, performing vital tasks, such as shopping, picking up and of course playing outside, can also improve your health.
At the same time, the researchers emphasize that the study found that six minutes of light activity was equivalent to one minute of moderate to intense exercise.
Which means you will need to do three hours of light exercise to yield the same benefit as 30 minutes of exercise.
And it's been quite a few hours.
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