Although the phrase
“sitting is the new smoking” is a bit sensationalized, it does make a great
argument for remaining active in our ultra-convenient, modern world. Inactivity
is a dangerous lifestyle factor, greatly increasing the risk of chronic disease
and even the risk of an early death. Thankfully, this risk factor is a
modifiable behavior.
Some health
recommendations for physical activity are to walk 10,000 steps a day or to
complete at least 150 minutes of moderate physical activity per week, but can
these recommendations undo the damage sitting all day does to our bodies? A
recent meta-analysis published in The Lancet
looked into this question to determine how much physical activity it would take
to reduce these health risks -- if that was even possible.
Thankfully,
the results were promising: the analysis concluded that 60 to 75 minutes of
moderate intensity exercise (e.g., walking at 3.5 mph) per day was sufficient
enough to reduce the risk of early death associated with sitting for over eight
hours per day.
On a similar
note, a recent study looked at blood glucose levels in sedentary, overweight
and obese individuals, particularly those who sit for at least eight hours a
day at their job. It was found that those who moved just a little more
than average, or even broke up their sitting with standing periodically, saw
decreased blood glucose levels throughout the day. The activities implemented during the study
included slow walking or pedaling at a treadmill desk or stationary work
bike.
Bottom Line:
The gym isn’t the only way to combat the effects of a sedentary lifestyle or
the 9 to 5 office job. An hour of walking throughout the day can greatly reduce
your risk of chronic disease or early death. Walking to work, at lunch or
during meetings is an easy way to increase your steps during the workday.
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