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BMJ: How much exercise every day can offset the harm of sedentary?
BMJ: How much exercise every day can offset the harm of sedentary? How to plan a suitable combination of activities outside of sedentary time?
As we all know, physical exercise helps to maintain good health and prevent various major diseases. The World Health Organization recommends that adults do at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous aerobic exercise a week. However, few people can achieve this level of exercise.
For most people, more than half of the 24 hours a day are sedentary, usually sitting in front of a computer screen for several or even ten hours. In addition, there are housework, other activities, and sleep. This means that the time spent on one behavior will inevitably affect the time spent on other behaviors. So, how to plan a suitable combination of activities outside of sedentary time?
Previous research always tended to study the impact of a sports method on the body in isolation. However, every activity has harmful or beneficial effects on health, and the benefits of 30 minutes of moderate to high-intensity exercise depend on how you spend the rest of the day.
Recently, personnel from Glasgow Caledonian University and other units published a titled “Joint association between accelerometry-measured daily combination of time spent in physical activity, sedentary behaviour and sleep and all-cause” in the British Journal of Sports Medicine. Mortality: a pooled analysis of six prospective cohorts using compositional analysis.
The research team determined a variety of personalized “exercise packages” by analyzing six research data of more than 130,000 adults.
The study shows that a “package” ratio of 1:3 is the best, that is, for every hour of sitting, 3 minutes of moderate to vigorous exercise or 12 minutes of light exercise is the best way to improve health and reduce the risk of premature death. In other words, the combination of exercise and different forms of activity can offset the hazards of sedentary sitting.
In this study, the researchers used data from six prospective studies in the United Kingdom, the United States, and Sweden (participants in two studies wore wrist-worn and hip-worn accelerometers throughout the day). These studies provide important data on the joint association between daily exercise behavior and health, involving a total of 130,239 adults, with an average follow-up time of 4.3 to 14.5 years, during which 3892 people died.
Researchers used conjoint analysis to determine how different combinations of activities affect all-cause mortality. These activities include moderate to vigorous exercise (such as brisk walking, running, or other activities that increase heart rate), and light physical activity (such as housework or leisure walking). ) And sedentary behavior.
Researchers found that although the current recommended 30 minutes of moderate-intensity physical activity per day reduces the chance of early death for those who have been sedentary for less than 7 hours by 80%, for those who have been sitting for longer (more than a day) 11 to 12 hours), it did not reduce the risk of death.
Research co-author, Dr. Keith Diaz, assistant professor of behavioral medicine at Columbia University’s Vagelos School of Medicine and director of the exercise testing laboratory, said that in other words, it’s not as simple as checking’exercise’ on your to-do list. Develop a healthy behavioral state requires more than 30 minutes of daily exercise, walk around, don’t sit all day. In addition, light physical activity is also particularly important.
The study found that people who only take a few minutes of moderate to vigorous exercise can reduce the risk of premature death by 30% if they do 6 hours of light exercise at the same time.
Researchers said that maybe you are a parent with children and cannot go to the gym to exercise. But as long as you move around frequently during your daily activities, you can still maintain a healthy state.
Sitting for a long time is not as harmful to health as smoking, but it is still harmful. Although sitting is unavoidable in our work and life, we must sit moderately and find a balance between sedentary time and physical activity.
Researchers have found that a “package” ratio of 1:3 is the best, that is, for every hour of sitting, 3 minutes of moderate to vigorous exercise or 12 minutes of light exercise is the best way to improve health and reduce the risk of premature death. In other words, the combination of exercise and different forms of activity can offset the hazards of sedentary sitting.
According to this basic formula, the researchers found that a combination of multiple activities in a day can reduce the risk of premature death by 30%:
55 minutes of exercise + 4 hours of mild exercise + 11 hours of sedentary;
13 minutes of exercise + 5.5 hours of light physical activity + 10.3 hours of sitting;
3 minutes of exercise + 6 hours of light physical activity + 9.7 hours of sitting.
The researchers said that although two minutes of moderate to vigorous exercise instead of sedentary exercise is more effective than light exercise, two minutes of medium to vigorous exercise is equivalent to 4 to 12 minutes of light exercise, but both activities are beneficial to the body.
This is good news for those who may not have the time, ability or willingness to do formal exercise. They can get health benefits from a lot of light physical activity and a small amount of medium to high-intensity activity.
In short, this research shows that there is no one type of exercise that suits everyone. We can choose our favorite way and replace sedentary sitting with the amount of activity that suits us.
Sebastien Chastin, the corresponding author of the study and professor of healthy behavior dynamics at Glasgow Caledonian University, said that our’exercise package’ finds the right balance between moderate to vigorous exercise and sedentary, helping people to live healthier, longer You should move around as much as possible during the next time and get a good night’s sleep.
(source:internet, reference only)