Do you spend a major part of your day hunched on your seat? The majority of America sure does so. Whether you are a freelancer or an office-goer, sitting all day long just becomes a part of adulthood. This may make you think that you’re prone to suffer through all the vices that accompany sitting for prolonged periods.
However, if you exercise for even just half an hour a day, you don’t have to worry at all. As per a new research, even 30 minutes of physical activity in a day can counteract the impacts of staying in your chair the entire day. This study has been published in the American Journal of Epidemiology.
What Does This Study Reveal?
Research conducted at the Columbia University Irving Medical Center showed that just 30 minutes of exercise could oppose the negative effects of sitting all day long. For this, researchers studied 7999 healthy people above the age of 45 who had previously been a part of a study in which they had to get their activities monitored for a minimum of 4 days a week.
This study had continued from 2009 to 2013. Data showing their amount and intensity of physical movement for this 5-year period was evaluated. The results showed that that physical activity carried out for a mere 30 minutes could take down your risk of a shortened lifespan by 17 percent. If this physical movement is that of moderate to high intensity, the risk is slashed by 35%.
How Does Sitting Harm Your Health?
Sitting for most part of the day can cause inflammation and take insulin resistance markers up, increasing your risk of developing diabetes type 2. Sitting can also hinder blood flow as when you sit all day long, blood starts to pool in your legs and feet. This can trigger other health problems as well thrombosis and varicose veins.
Sitting also causes chronic pain because it strains your body parts. A sedentary lifestyle can ante up the risks of other diseases such as cancer and heart disease too. It can weaken your bones and muscles as well. If all that still doesn’t deter you from adamantly refusing to get active, know that too much sitting can also cause weight gain and lower the potential of the body to melt fats.
How Does Physical Activity Benefit Heath?
Regular physical activity can help protect cardiovascular health, enable weight management, lower blood cholesterol, strengthen your bones and muscles, improve balance, as well as benefit your mental health. Experts recommend exercising for at least 30 minutes a day. Simple ways you can incorporate physical activity in your routine include walking, jogging, swimming, practicing yoga or meditation, and taking the stairs.
A new study shows that 30 minutes of exercise can combat the effects sitting all day long. Since a sedentary lifestyle comes with many drawbacks, its best to get up and go active for at least half an hour a day.