A solid body of scientific evidence strongly suggests that the more time an individual spends to sit downthey've the next risk of dying from any cause. Several large studies and analyzes of high-quality data show that no matter age or health problems, the hours we spend watching television in our office chairs, cars, or couches can kill us. are
But if our jobs require us to be at a desk or behind the wheel for long shifts, what can we do? Are we destined to die before landscapers, baristas and construction staff? Should all of us leave and take up a career that permits us to face on our own two feet? Maybe I must have studied culinary arts…
Not so, suggests a thoroughly organized study Published in July. The Lancet. These authors took a fresh have a look at a large data load, including 16 large studies and over 1,000,000 subjects. They pooled the info, reran the analyses, and corrected for individual and population variability. What they found was that 60 to 75 minutes of moderate physical activity, reminiscent of walking to work, walking the dog, riding a stationary bike, line dancing, playing golf or softball, doubles tennis, or coaching sports, was related to a lower risk of death. Eliminates, even sitting for greater than eight hours a day.
Can't get in an hour or more of such a activity per day? Just 25 minutes of moderate activity is somewhat protective, even for individuals who sit for eight or more hours a day. Because of the best way physical activity energy expenditure was calculated, vigorous activity counts more, so less time of very intense exercise is required to be protective.
There are some ways to get your every day activity dose.
Wondering what moderate and vigorous activity is? The CDC has published a The table Many activities are described. Active activities include running, soccer, backpacking, mountain biking, spinning or stepping classes, karate and judo.
Other studies have suggested that exercise may be broken up and spread throughout the day and still be helpful. one study It found that even an hour's value of sunshine activity reduced measurable damage to our arteries.
Have you had time to sit down and watch? The Walking Dead or Game of Thrones? What was interesting about this study was that the evaluation of time spent sitting normally was separated from time spent sitting. And watching television. TV time was related to the next risk of death, and exercise was not as protective. Even a couple of hour per day of moderate activity doesn't eliminate the risks related to five or more hours per day of zoning out in front of the tube.
Why the extra negative effect of watching TV? The authors speculate that folks usually tend to stand up and move around at work than to observe TV. Also, people are likely to watch TV within the evening after dinner, which may have negative effects on our blood sugar and fat metabolism. Or, perhaps persons are prompted to snack on unhealthy foods during these ad breaks.
Whether it's sitting in an office chair or watching TV, individuals who do lower than five minutes of moderate activity per day fare the worst, and the more they sit, the more likely they're to die from any cause. The risk is high – whether it's heart disease or cancer.
Even the slightest movement matters.
Take home message from The Lancet The study, in addition to the mountain of research on this area, suggests that sitting less and exercising more is the goal, and small improvements in either area help. For those that ride to work or have a desk job, taking short movement breaks throughout the day is protected. Can't resist watching limitless hours of television? Consider purchasing an exercise bike or treadmill and place it squarely in front of the screen. In any case, discover a sport or energetic hobby that you simply enjoy, and do as much, or as little, of it as you'll be able to, because that's all that matters.