It’s common for those with desk jobs to sit for eight hours a day without any interruptions. The number of adults in the United States who spend a considerable amount of time in their seats is 65 million 1. This can result in a range of health problems:: Back pain Cardiovascular disease Diabetes Obesity , and premature death 2. 3. 4.
Is it possible to bypass those risks, as per a 2020 study published in the journal Psychology? Sports Medicine and the British Journal of Sports Medicine , getting 30 to 40 minutes of Moderate-to-vigorous physical activity Daily might help 5.
According to the speaker, physical activity can counteract the harmful relationship between sitting and mortality Ulf Ekelund, PhD , a professor of sports medicine at the Norwegian School of Sport Sciences and first author of the study
At least 150 minutes of moderate-intensity exercise per week is required according to current physical activity guidelines. Ekelund’s findings from a 2023 study published in the same journal indicated that individuals who met these recommendations, which last approximately 22 minutes per day, did not experience an increased risk of death, regardless of their daily sitting for more than three hours 6.
According to him, both studies indicated that it’s better to incorporate physical activity into your daily routine than to reduce it Sedentary behavior
People are compelled to sit for extended periods while working or traveling. Ekelund stressed the significance of maintaining physical activity outside of work for these individuals
Ensure that Physical Activity matches Your Schedule
Adding exercise to your daily routine is possible without joining a gym. Stand up and Stretch , walk around your cubicle, do bodyweight squats or push-ups against your desk, or go for a lunchtime stroll Chris Kolba, PT, PhD , a physical therapist and sports medicine expert at The Ohio State University Wexner Medical Center, told Verywell
You can also try a treadmill or cycle desk, but don’t depend on it Standing desk To eradicate all the difficulties associated with sedentary lifestyles. Research has indicated that prolonged standing can result in certain health issues, such as a heart attack or other conditions Low blood pressure Condition called Orthostatic hypotension 7.
Alternating between sitting and standing can help alleviate back pain caused by desk occupations 8. 9.
“Sitting often causes people to lose their core activation and become more comfortable. Kolba stated that the stress on the spine and discs in the lower back is more pronounced when sitting than when standing
A small task can make a significant difference in your life
It may seem like an extreme task to add 22 to 40 minutes of activity to your daily routine, but you can manage by engaging in this activity throughout the day. Taking a physical activity like walking up the stairs for five minutes every hour has advantages.” Activity snacks “was how Ekelund described these breaks
” If you were to park a mile from your workplace and walk for 10 minutes, it would be highly beneficial. “.” An individual can engage in 20 minutes of exercise by walking in and out of work “as stated Doug Keen, PhD , a senior lecturer of exercise physiology at the University of Arizona College of Medicine – Tuscon
Spending a few minutes Walking up the stairs Also counts. Research indicates that this can significantly lower the risk of heart disease and death. According to a review article from 2023, it is possible to observe some improvements in blood pressure and cholesterol levels after just four to eight weeks of regular stair climbing 10.
Increase the intensity of your workout to get the most out of it. Evidence suggests that short, intense workouts, such as crunching the pavement, can result in sustained improvement J Umping rope Running , or Hiking uphill —help minimize cardiovascular risks 11.
A six-minute vigorous-intensity workout per day seems to counteract most of the health risks associated with prolonged sitting Emmanuel Stamatakis, PhD , a professor of physical activity and population health at the University of Sydney, who published this finding in a recent study, told Verywell in an email 7.
” He emphasized the importance of intense intensity for good health, as evidenced by consistent research showing that a modest amount of intensity can make all the difference. ”
What does This signify For you?
Sitting for eight hours daily can lead to various health problems, such as diabetes and cardiovascular disease. Studies have shown that 30 to 40 minutes of daily exercise can counteract those risks. You can either do it whole, or break it down into smaller pieces and work through the day
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The authors are Ussery EN, Fulton JE, Galuska DA, Katzmarzyk PT, and Carlson SA The prevalence of sitting time and leisure-time physical activity among US adults in 2015-2016 was statistically significant JAMA 2018; 320 (19): 2036-2038. Doi: 10.1001/jama. 2018.17797
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The authors are Gao W, Sanna M, Chen YH, Tsai MK, and Wen CP All-cause mortality, cardiovascular disease prevention, and occupational sitting time are all contributing factors JAM AN etw Open 2024; 7 (1): e2350680. Doi: 10.1001/jamanetworkopen. 2023.50680
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UCL AH ealth Ergonomics for prolonged sitting
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Harvard Health Publishing The dangers of sitting
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Ekelund U, Tarp J, Fagerland MW, and others A meta-analysis involving over 44 000 middle-aged and older individuals revealed that accelerometer-measured physical activity and sedentary time were associated with all-cause mortality Br JS ports Med 2020; 54 (24): 1499-1506. Doi: 10.1136/bjsports-2020-103270
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The authors suggest that Sagelv EH, Hopstock LA, Morseth B, and others have made significant contributions to the field. An analysis of individual participant data from four prospective cohort studies utilizing devices to measure physical activity, sedentary time, and the risk of all-cause mortality. Tagged with” medieval “in Br JS ports 2023; 57 (22): 1457-1463. Https: //doi. Org/10.1136/bjsports-2022-106568
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Rezende LFM, Ahmadi M, Ferrari G, et al Measuring device-based sedentary physical activity in relation to cardiovascular disease and all-cause mortality was found in the U KB iobank cohort study The JB ehav Phys Act 2024; 21 (1): 68. Doi: 10.1186/s12966-024-01615-5
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Park JH, Srinivasan D Consistent sitting, standing up, and performing alternating sit-stands can lead to decreased trunk mechanical stiffness, activation of the trunk muscles, as well as pain in the lower back Ergonomics 2021; 64 (8): 983-994. Doi: 10.1080/00140139.2021.1886333
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Ognibene GT, Torres W, von Eyben R, Horst KC A randomized study has found that the use of sit-stand workstations can improve chronic low back pain Occupational and Environmental Medicine journal 2016; 58 (3): 287-293. Doi: 10.1097/JOM. 0000000000000615
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Ghosal AM, Chandrasekaran B A scoping review of the effects of stairs-raising interventions on cardio-metabolic outcomes in adults JT aibah Univ Med Sci 2024; 19 (1): 136-150. Doi: 10.1016/j. Jtumed. 2023.10.003
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American Heart Association The American Heart Association endorses exercise recommendations for both adults and children
By Stephanie Brown Brown, who is also a nutrition writer, obtained her Didactic Program in Dietetics certification from the University of Tennessee at Knoxville. In the past, she worked as a nutrition coach and cooking tutor in New York City