Many people spend most of their day sitting, attempting to offset this inactivity with a brief 45-minute workout. However, recent studies indicate that this pattern may not sufficiently reduce the risks associated with prolonged sitting, even if the exercise meets minimum recommended levels. To effectively lower cardiovascular risks, incorporating more vigorous exercise and reducing sedentary time are essential strategies.
The findings are based on a continuing study involving more than 1,000 participants between the ages of 28 and 49. Although the participants are relatively young, it’s common for young adults to feel invincible against the effects of aging. However, the habits formed during these pivotal years can significantly influence long-term health.
Many of the study’s participants were sedentary for nearly nine hours each day. Their exercise habits varied, with some engaging in 80 to 160 minutes of medium-intensity activity per week, and others participated in less than 135 minutes of high-intensity exercise weekly. Their cardiovascular health was then evaluated by calculating a ‘heart age’ based on their BMI and cholesterol/high-density lipoprotein levels.
The study revealed that increased sitting time correlated with accelerated heart aging. Even meeting the daily minimum exercise recommendations, which include 20 minutes of moderate exercise, did not negate the adverse effects of prolonged sitting on heart health. Incorporating vigorous activities, like running or cycling for at least 30 minutes a day, appeared to mitigate some of these negative effects, but it didn’t completely eliminate them.
A brief period of exercise isn’t enough to offset an entire day of inactivity. Both regular exercise and overall activity are crucial. While it’s well-established that dedicating time to exercise and increase your heart rate is beneficial, boosting your overall activity level is equally important. Swapping sitting time for exercise tends to be more effective in improving cardiovascular health than merely adding exercise to a day otherwise spent sitting.
To view the original scientific study click below:
A twin-driven analysis on early aging biomarkers and associations with sitting-time and physical activity
