A large addition to the sedentary lifestyle is due to the hours that we spent behind our desks. Research says that Americans spend an average of 7.7 hours sitting in their day. 9 to 5 jobs also translate into constant desk hours.
The problem is that prolonged sitting is harmful to your health. Interested in reversing the effects of constant sitting, scientists looked into how many hours can help. Here is what they found:
How Many Hours of Exercise Are Needed to Undo the Effects of Constant Sitting?
The research that answers this question is an analysis of 16 previous studies. Participants from various countries including Australia, Western Europe, and the United States were followed for 2-18 years.
The average age of each of the participants was 45. Investigators learned that sitting for eight hours in a day with little exercise gave people a 9.5% chance of mortality. On the other hand, those who stay seated for four hours on a daily basis with an hour of exercise had a 6.8% chances of mortality.
The researchers recommend that if you sit daily for an average of eight hours should try to work out for one hour per day. Moreover, if you sit for six hours or less, then you should try to exercise for half an hour.
In this regard, Professor Ulf Ekelund said in an interview on the Guardian, “You don’t need to do sport, you don’t need to go to the gym. It’s OK doing some brisk walking, maybe in the morning, during lunchtime, after dinner in the evening.”
Therefore, you don’t need to exercise for a continuous work hour. Instead, you can divide the hour with light exercise throughout the day. Try walking briskly or go for cycling in the morning or evening.
Taking Care of Your Back
It is senseless to suggest that you stop sitting so much. It is wise to reduce the time spent in a seated position. However, it cannot be entirely slashed from your routine. But, you can always take some care measures though.
For instance, one of the best suggestions is to take a small walking break after 30 minutes of sitting. Similarly, use the stairs instead of taking the elevator. This will aid in reducing the time you spend being stagnant.
If you are looking for the stapler at work, get up and grab it instead of asking a colleague to pass it over to you. You can also walk around the block during your lunch break. This will help you cut back on your sitting time and it will work to add to your exercise to combat the effects of consistent sitting.
The Bottom Line
All in all, work to add an hour of exercise in your routine. The good part is that the researchers don’t emphasize heavy workouts or long hours at the gym. So, you can easily make conscious decisions for stretching your muscles. And, before you know it, you will be exercising for an hour easily.