So many of us sit all day at work, although countless studies have concluded it’s terrible for our health. A new study found out how much you need to exercise after a day sitting in order to prevent health problems.
Daily exercise is important, but many of us spend most of our days sitting in our office chairs, working on computers. If you’re one of the millions of people who spend too much time at their desks, you can make up for that sedentary lifestyle. In fact, scientists have now discovered exactly how much exercise you need to get each day to make up for an entire day of sitting.
We know that spending lots of time sitting down isn’t good for us, but just how much exercise is needed to counteract the negative health effects of sitting down all day?
The analysis found the risk of death among those with a more sedentary lifestyle went up as time spent engaging in moderate to vigorous intensity physical activity went down in active individuals doing about 30 to 40 minutes of moderate to vigorous intensity physical activity.
Although any amount of exercise or even just standing up helps to some extent. That’s based on a meta-analysis study published in 2020 analyzing nine previous studies, involving a total of 44,370 people in four different countries who were wearing some form of fitness tracker who were wearing some form of fitness tracker. The analysis found the risk of death among those with a more sedentary lifestyle went up as time spent engaging in moderate-to-vigorous intensity physical activity went down.
The association between High sedentary time and risk of death is not significantly different from those with low amounts of sedentary time the researchers explained in their paper. In other words, putting in some reasonably intensive activity cycling, brisk walking, gardening can lower your risk of an earlier death. right back down to what it would be if you weren’t doing all that sitting around.
The study was published alongside the release of the World Health Organization 2020 Global guidelines on physical activity and sedentary Behavior put together by 430 scientists across six continents. The British Journal of sports medicine BJSM also put out a special edition to carry both the study and the revised guidelines as these guidelines emphasize.
All physical activity counts and any amount of it is better than none said physical activity and population Health researcher Emmanuel stamatakis from the University of Sydney and Australia. “people can still protect their health and offset the harmful effects of physical inactivity the research based on fitness trackers is broadly in line with the 2022.
Guidelines recommend 150 to 300 mins of moderate intensity are 75 to 150 mins of vigorous intensity physical activity every week to counter sedentary Behavior walking up the stairs instead of taking the lift playing with children and pets, taking part in yoga or dancing doing household chores walking and cycling are all put forward as ways in which people can be more active and if you can’t manage the 30 to 40 minutes right away.
The researchers say start off small making recommendations across all ages and body types is tricky though the 40-minute time frame for activity fits in with previous research as more data gets published.
We should learn more about how to stay healthy even if we have to spend extended periods of time at a desk although the new guidelines reflect the best available science there are still some gaps in our knowledge said Stamatakis “we are still not clear for example where exactly the bar for too much sitting is but this is a fast-paced field of research and we will hopefully have answers in a few years’ time”