Technological development and modern life habits have rapidly reduced the extent of physical activity everywhere in the world. World Health Organization (WHO) Now warns that inactivity and silly lifestyle health issues and premature death are a serious threat.
However, it will be important to make a difference between silly lifestyle and physical inactivity. Inactivity is described as a each day movement level below the healthy recommendations (no less than half-hour a day of moderate exercise day). Fatal days refers back to the hours of day once we are sitting or lying. It includes travel and work, or home reading, using the phone or watching TV.
Earlier, people believed that in an effort to stay healthy, they might only should follow the recommendations of physical activity. However, recent years of research have revealed that a silly lifestyle could also be actually Counter the beneficial effects of regular physical activity.
Even if an individual completes his really useful 30 -minute each day physical activity or 7,000 steps, sitting as much as 8 hours or more day by day Still considered foolish. A study Journal appeared in Plus One Highlights that, while the overall time of a strong exercise can be essential, can be necessary.
In addition, sitting up several hours The overall risk of death To 40 %As highlighting by research published in Journal of American College of Cardiology.
Active break and 'exercise breakfast'
Experts suggest that a superb method to reduce these risks is to take short breaks throughout the day.
According to The study of 2021The so -called “active break” or “exercise breakfast” improves cardioometabolic capability. In 2024, The end of a review occurred It breaks three to 4 minutes a day, 3 times a day, which reduces the chance of heart problems and cancer. Even more recent articles Confirmed that they're a practical and possible method to improve cardiovascular fitness, metabolic capability and muscle function.
What form of exercise is the very best?
Until recently, it was not clear what form of exercise works best on this context. To answer this query, a recent study within the journal Medicine and science in sports Compare the effectiveness of varied activities of glucose control in chubby youth.
Researchers divided the volunteers into 4 groups: a gaggle sat for 8 hours or more a day. Another group took a 30 -minute climbing break. The third group went for a 3 -minute walk every 45 minutes. And the fourth group made 10 squats every 45 minutes.
He concluded that it's more practical to perform greater than 10 squats or walk for 3 minutes at a time at a time at a time at a time at a time at a time at a time at a time.
The accessible solution
It may be very necessary to adopt more lively lifestyle habits in an effort to reduce the chance of silly lifestyle. While World Health Organization Recommends no less than 150 minutes of moderate physical activity every week, adding to exercise and a few power work.
But if this shouldn't be possible, then add a moderate exercise exercise at home or office. The lively breaks of 1 to three minutes every 45 minutes or every hour are sufficient.
And along with 10 squats, there are also alternatives to every person's preferences and in addition alternatives: Climbing the steps, jumping within the place, and the long lack of lack of lack of lack of lack of lack of lack of labor. Remember that these small each day efforts have health advantages, which improve cardiovascular function, metabolic capability and muscle function.