Choosing just a few minutes of regular exercise instead of sitting for long periods of time can significantly improve your heart health, according to a new study.
Many adults have jobs that require them to sit all day. However, prioritizing physical activity, even in small amounts, can have a positive impact on your overall well-being. Replacing a few minutes of sitting every day with moderate-intensity exercise can significantly improve your heart health, according to new research from University College London published in the European Heart Journal earlier this month.
On the other hand, researchers have found that prolonged sitting has negative effects on the heart and increases the risk of death.
To understand this, the researchers built a model to determine what would happen if someone replaced one behavior with another every day for a week.
This model analyzed data from multiple studies, allowing the research team to determine the effectiveness of specific behavioral changes. For example, a 54-year-old woman who replaced 30 minutes of sitting with moderate exercise not only improved her heart health, but also reduced her waist circumference by 1 inch (2.7% reduction) .
This study is not the first to examine the negative health effects of sitting and how people can offset these risks.
In another study earlier this year, scientists found that people who sat for more than 12 hours a day had a 38% higher risk of death if they didn't exercise for at least 22 minutes a day .
"We found that people who sat for more than 12 hours a day had a higher risk of premature death," said Dr. Edward Sagev, co-author of the study and a researcher at the Norwegian Arctic University. "Sitting has a negative effect on the heart, and activity has a positive effect on the heart," he said. "The stronger your heartbeat, the better your heart health or the stronger your heart becomes."
You need to know what the effects of sitting too long are and what you can do to counteract them.
The Effects of Sitting on Well-Being
The main problem with the condition is that it limits movement time, Dr Sebastian Chastin, professor of health epidemiology at Glasgow Caledonian University, told Health.
During this period, several physiological processes occur in the body. "We also know that [sitting] affects the physiology of how our body processes sugar," Chastin said. "There is also evidence that hormones affect bone health."
Sitting can cause muscle weakness and muscle imbalances, especially in the trunk and legs, said John Gallucci Jr., MS, ATC, PT, DPT, PhD in physical therapy and CEO of JAG Physical Therapy to Health. "Sitting for long periods of time can actually lead to poor posture, poor circulation, weight gain and obesity," she explains.
According to Sagev, much of this has to do with its effect on metabolism. "The findings tell us that we don't need to be as strong because the demands on the body are not as great. It turns out that our muscle liver and energy systems also 'slow down' and we can't burn it all. energy from the food we eat," he said. "That's why [the body's] performance decreases when it comes to burning energy."
Prolonged stay has also been linked to neurological problems.
A study found that sitting for more than 10 hours a day increases the risk of dementia. Some of this may be due to reduced blood flow to the brain and increased inflammation.
How Much Time Is Allowed to Sit Each Day?
Although there is no hard evidence as to how long you can sit each day without suffering negative consequences, Chastin recommends sitting as little as possible. "Based on the data we currently have, we think 2 to 3 minutes of moderate exercise per hour of sitting is a good balance," explains Chastin.
He also points out that your results will vary depending on how much you sit each day and how much you try to balance it out. A 2021 study by Chastin found that people who sit for long periods of time may need to do 40 minutes of moderate to vigorous physical activity each day to reduce their risk of death from all causes by 30 %.
Additionally, someone who sits just six hours a day can achieve the same risk reduction with just five minutes. Most importantly, the more time you spend sitting, the more you should move to reduce your risk of health problems.
Defying the Impact of Sitting
The most important thing you can do to offset the effects of sitting is to incorporate more exercise into your life, Chastin explains.
However, for some people this can be very difficult as it means changing the way they live and work. "Technology can help provide cues to remind us [to stand or move], but we see the effect wear off over time," Chasteen said. “[Instead] take every opportunity to exercise and have fun. Avoid screens as much as possible.”
He also points out that sleep is important because it helps you feel less tired and gives you more energy for the activities you want to do. If you have some time, you can also do some chores or household activities. Chastin explained that seven minutes of light activity has the same effect on the body as one minute of moderate exercise. If you're short on time, Sagev recommends doing short bursts of high-intensity exercise.
"Even some exercise can have a positive effect on the risk of death, meaning you may live longer," he said. Another way to increase your daily activity is to set an alarm to get up and run every hour. Activity time throughout the day. afternoon.
She also recommends standing during work meetings, exercising during lunch breaks, and stretching throughout the day to reduce stiffness. "The most important thing is to encourage a healthy lifestyle through regular physical activity as well as reducing sitting time," says Gallucci. "Do aerobic exercise, strength training and stretching regularly. Also, take some breaks and maintain good posture when sitting."
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