Exercise Duration to Offset Sitting?

Extended periods of sitting have been linked to elevated risks of cardiovascular disease and cancer, as well as an increased likelihood of premature death, according to various studies.

A sedentary lifestyle is also associated with heightened chances of developing diabetes, dementia, and fatal heart conditions, as confirmed by research published in the journal Circulation.

Simply standing up and taking short breaks from sitting can mitigate some of these risks. However, regular exercise is key to combating the adverse effects of prolonged sitting.

How Much Exercise Can Help Counteract Excessive Sitting?

New findings published in the British Journal of Sports Medicine recommend 30 to 40 minutes of daily exercise to counterbalance the effects of extended sitting.

According to the researchers, this duration of moderate-to-vigorous physical activity effectively offsets the risks.

The Right Amount of Exercise

The research indicates that engaging in "up to 40 minutes" of moderate-to-vigorous exercise per day can neutralize the harmful effects of being sedentary for up to 10 hours.

This conclusion is drawn from a 2020 meta-analysis of nine previous studies, which involved 44,370 participants across four countries who wore fitness trackers.

The study also revealed that individuals leading sedentary lifestyles were at a greater risk of early death as their levels of physical activity decreased.

The researchers stated, “For individuals engaging in 30-40 minutes of moderate-to-vigorous intensity activity daily, the relationship between extensive sitting and risk of death is significantly reduced compared to those with minimal sedentary time.”

Activities to Reduce Health Risks

Physical activities such as brisk walking, cycling, or gardening are particularly effective in lowering the risk of premature death among those who spend most of their day sitting.

Simple Ways to Offset the Effects of Sitting

If you spend long hours seated, here are a few strategies to incorporate movement into your day and reduce health risks:

• Take a 5-Minute Walk Every Hour

Short, frequent walking breaks improve circulation and relieve stiffness. Over time, these small bursts of activity have cumulative health benefits.

• Stretch Regularly

Sitting can lead to stiffness in the hips and lower back. Stretches such as lunges and seated spinal twists help alleviate tension and improve flexibility.

• Engage in Bodyweight Exercises

Activate sedentary muscles by performing squats, lunges, or push-ups a few times during the day. These exercises enhance metabolism and stimulate muscle function.

• Use a Standing Desk

Alternating between sitting and standing throughout the day helps reduce strain on your body and minimizes excessive sitting.

• Stay Mindful of Movement

Take the stairs, pace during phone calls, or perform quick household tasks to naturally increase your daily activity levels.

Micro Workouts as a Rising Trend

With busy schedules becoming the norm, micro workouts are gaining popularity among professionals seeking to integrate movement into their lives.

Activities such as climbing stairs, walking during calls, and utilizing standing desks are efficient ways to stay active throughout the day.

By adopting these small yet impactful habits, you can significantly mitigate the health risks associated with prolonged sitting while improving overall well-being.

Source: timesofindia

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.