How to reduce the risks of spending too much time sitting

According to studies, risks exist even if you do moderate physical activity

If you spend much of your day sitting, even moderate exercise may not be enough to counteract the health risks associated with a sedentary lifestyle, according to a study recently published in the journal PLoS ONE.

The study looked at people between the ages of 28 and 49 who, on average, spend more than 8.5 hours a day sitting. Even meeting recommendations of 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, participants had higher levels of body mass index (BMI) and total cholesterol.

Intense exercise is better

On the other hand, those who did vigorous physical activity for 30 minutes a day – such as running, basketball or swimming – had cholesterol levels similar to those of sedentary people five years younger.

“For young adults, vigorous activities appear to be the most effective at offsetting the damage from prolonged sitting,” said Ryan Bruellman, study author and doctoral candidate at the University of California, US.

Sitting accelerates aging

In addition to damaging spinal health, sitting for long periods can accelerate aging.

According to a study published in New York, people who work sitting are 16% more likely to die and 34% more likely to develop heart disease than those who are more active. Jama network open.

Monitor the time you spend sitting

If you are part of the group of people who spend at least eight hours a day sitting, what can you do to reduce the risks associated with this sedentary time?

While exercise is essential, reducing time spent sitting is key. To do this, try incorporating short movement breaks into your routine:

– Stand up and walk while talking on the phone.

– Stand up and walk for 1 minute for every hour of sitting.

– Plan traveling meetings with colleagues.

– Consider using tables with treadmills or bicycles attached.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.