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PUSH Health: After Sitting All Day, Here's How Much You Should Exercise
PUSH Health
After Sitting All Day, Here’s How Much You Should Exercise
Is your work life sedentary?
Scientific research has long warned us about the dangers of a sedentary lifestyle. A sedentary lifestyle is one characterized by little to zero physical activity. Such a lifestyle negatively impacts mental well-being, physical health, and longevity. The immediate discomfort from prolonged sitting is just the tip of the iceberg. Sedentary behaviors and physical inactivity are among the leading global risk factors for cardiovascular disease and all-cause mortality. Even relatively active people are not entirely safe; long periods of sitting, whether due to desk jobs or TV watching, can undermine the benefits of their healthy choices.
But there’s good news before you consider converting a room into a treadmill office. Regular and achievable exercise can mitigate some of the health risks associated with extended sitting. Research has now identified the ideal daily exercise needed to counteract the adverse effects of sitting for ten hours.
Engaging in 30 to 40 minutes of moderate to vigorous physical activity daily can significantly reduce the risk associated with prolonged sedentary time. An analysis proved how varying physical activity levels, measured by fitness trackers, and sedentary time impacted health and mortality risk. Increases in sedentary time are associated with increases in mortality in less active individuals.
Current fitness recommendations align with research to indicate that 35 minutes of daily exercise, such as high-intensity cardio or low-impact activities like yoga and stretching, can work to prevent depression. We should all strive for 150 to 300 minutes of moderate-intensity exercise per week (roughly 20 to 45 minutes per day) or 75 to 150 minutes of vigorous-intensity aerobic exercise per week for adults.
No matter the specific activity, the goal is to move each day to reverse health risks from too much sitting. The answer is to engage in activities that increase your heart rate, whether a structured workout or more informal exercise.
Here are several activities you might consider:
Walking: Take brisk walks around your neighborhood. This is a simple yet effective way to stay active.
Cycling: Go for a bike ride, which is great for cardiovascular health.
Stair Climbing: Run up and down the stairs in your apartment building to get your heart pumping.
Dancing: Blast your favorite music and have a dance party in your bedroom.
Gardening: Engage in active gardening, which can be surprisingly good exercise.
Playing with Kids: Spend active playtime with your children.
If your word load becomes too challenging to squeeze in exercise, make it a point to stand up every 20 to 30 minutes to stretch your legs. Take a quick lap around your home or office, or do a few squats between tasks. Incorporating simple yoga stretches between meetings can also be beneficial.
Combating a sedentary lifestyle lies in consistency and finding joy in movement. Whether through structured exercise or spontaneous activity, moving your body regularly can counterbalance the negative impacts of sitting and contribute to a healthier, longer life.
