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A new study suggests that daily inactivity should be compensated for with approximately 30 to 40 minutes of physical activity per day.
The study says that up to 40 minutes of “moderate to vigorous physical activity” each day is roughly the amount needed to make up for 10 hours of quiet sitting, although any exercise or even just standing helps.
The conclusion is based on a meta-analysis of nine previous studies involving 44,370 people in four different countries who used some type of physical activity assistant.
The analysis found that people with a more sedentary lifestyle had a higher risk of death as the time spent in moderate and vigorous-intensity physical activity decreased.
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“For active people who engage in 30 to 40 minutes of moderate to vigorous physical activity, the relationship between long sitting time and risk of death is not significantly different from short sitting time,” the researchers wrote in your published work.
In other words, participating in relatively strenuous activities (cycling, brisk walking, gardening) can reduce the risk of premature death.
Although meta-analyzes like this always require scoring in individual studies with different volunteers, time periods, and conditions, the benefit of this particular study is that it is based on fairly objective data from using physical assistants rather than the participants’ own reports. .
The study is presented in conjunction with the World Health Organization 2020. Global Guidelines for Physical Activity and Sedentary Activity, made up of 40 scientists from six continents. The British Journal of Sports Medicine (BJSM) has published a special issue that will publish both a new study and new guidelines.
“These guidelines are very timely given that we are in the midst of a global pandemic that has locked people indoors for a long time and encouraged them to sit longer,” said Emmanuel Stamatakis, health and physical activity researcher at the population at the University of Sydney.
“People can still protect their health and offset the damaging effects of physical inactivity,” says Stamatakis, who was not involved in the meta-analysis but is one of the editors of BJSM. “As emphasized in these guidelines, all physical activity is counted and any amount is better than none.”
The study, based on physical activity monitoring devices, is in line with the new WHO guidelines, which recommend 150-300 min. medium intensity or 75-150 min. vigorous physical activity during the week to compensate for prolonged sitting.
Taking the stairs instead of using the elevator, playing with children and pets, participating in yoga or dancing, doing housework, walking, and riding a bike are ways that people can be more active. And if you find it too difficult to move for 30 to 40 minutes, start with a shorter physical activity.
It is difficult to provide recommendations for all age groups and body types, although the 40-minute activity duration is consistent with previous studies. With more data published, we should learn more about staying healthy, even if we have to spend more time sitting.
Still, Stamatakis notes that there are gaps in our knowledge: “For example, we are still not clear exactly what the limit is for sitting too long. But we hope to have the answers in a few years. “
The study was published HERE and the new guidelines were published in the British Journal of Sports Medicine.
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