Like many of us, I follow CDC guidelines to exercise at least 30 minutes each day. He fills his time by walking his dog, following his YouTube workout routine, and riding his stationary bike. But I can’t help but wonder if those 30 minutes of his time really cancel out all the time I spend sitting down. After a long day at work, my hips, back and shoulders still hurt and my hip flexors feel tight.
Out of curiosity, I dove into my research and found the short answer: 30 minutes of exercise daily is No Cancel the whole day of sitting. Still, you can counteract the effects of a sedentary lifestyle by adding more movement to your routine.
Research results about sitting
We already know that sitting for long periods of time is bad for you. Doctors and physical therapists note that it can cause poor circulation and weaken the large leg and gluteal muscles. Sitting for hours shortens the hip flexors and can lead to hip problems. Also, poor posture can cause the discs in your spine to compress more than they need, accelerating degeneration.
Many studies have confirmed that sitting for long periods of time is detrimental to your long-term health. JAMA Cardiology After tracking more than 100,000 participants, they found that sitting for more than eight hours a day was associated with a higher risk of death and cardiovascular disease. In contrast, sitting less than his four hours and exercising daily significantly reduced these risks.
Another study published in British Journal of Sports Medicine In 2021, we focused on the benefits of 30 minutes of exercise every day. After following more than 130,000 participants for about 14 years, researchers found that 30 minutes of exercise reduced the risk of death by up to 80% in people whose sitting time was less than 7 hours. . However, 30 minutes of exercise had less positive effect on those who sat for 7 to 11 hours and no positive effect on those who sat for more than 11 hours.
So if you spend less than 7 hours a day sitting, 30 minutes of exercise may be enough. But the more time you spend sitting, the more physical activity you need to counteract that sitting time.
exercise required
Here are the researchers’ recommendations: At a desk, if he has to work eight hours a day, he should do about an hour of moderate to strenuous physical activity each day. Don’t sit and watch TV or scroll on your phone when you’re not working. Instead, do two to four hours of light activity before and after work.
Here are some ways to enhance your activity:
- Invest in a treadmill and put it in your TV room so you can walk while watching your favorite shows.
- Take your puppy for a walk every morning, or do chores before work.
- After completing a project or big task, take 5-10 minutes to stretch or squat. (5 minutes of stretching every hour can also help, but many people find it difficult to maintain because it breaks their focus.)
- While I’m cooking dinner, I use cooking time to do a quick kitchen workout.
- Invest in a standing desk. Standing isn’t as effective as walking and can hurt your feet if you’re not wearing the right shoes, but it can help you improve your balance and posture.
Dedicate more time to physical activity on weekends. Go for longer walks and, if possible, increase your pace for about 20 minutes. If walking isn’t your thing, sign up for a weekend dance, yoga, or water aerobics class. The more you move your body, the greater your investment in your long-term health.
