Sitting for prolonged periods, such as 10 hours a day without significant movement, can elevate your risk of chronic illnesses like high cholesterol, blood pressure, and blood sugar levels. These conditions are major risk factors for heart disease, the leading cause of death in the United States.
Recent research indicates that daily vigorous exercise lasting 30 to 40 minutes may mitigate the adverse health impacts of prolonged sitting. This conclusion draws on data from more than 44,000 individuals participating in nine distinct studies. The study identifies lack of exercise as a widespread concern, noting that many people spend considerable time sitting each day. It points out that as levels of moderate to vigorous physical activity decline, the risk of death correspondingly increases.
Research utilizing fitness trackers suggests aiming for 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity physical activity each week to offset sedentary habits. In line with this, the American Heart Association (AHA) advises a weekly regimen of either 150 minutes at moderate intensity, 75 minutes at vigorous intensity, or a combination of the two, to promote heart health.
Exercise is beneficial across all age groups. The mantra ‘never slow down’ holds true even for individuals in their 70s and 80s. For older adults, incorporating a mix of aerobic and strength training activities can enhance bone health and aid in the prevention of osteoporosis. It is advised to complement aerobic exercises with moderate to high-intensity muscle-strengthening activities, like resistance training or weightlifting, at least two days a week.
The study suggests engaging in activities such as boxing and pickleball, which deliver the intensity needed to work up a sweat. Additionally, for those unable to dedicate a full 40 minutes to exercise, the research provides the news that any form of physical activity, from walking a pet to gardening can still offer health advantages.
To view the original scientific study click below:
Joint associations of accelerometer-measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individuals
