How much you need to move if you have a sedentary job. Research by scientists
Scientists have calculated how many exercises you need to do per day to "compensate" for sedentary work. According to the research, up to 40 minutes of physical activity daily is the right amount to balance 10 hours of sitting still.
However, it's not just about intense strength training. Any exercise, even playing ball with a child or walking in the park with a pet, will help to move the body from sitting, ScienceAlert notes.
Active games with your child compensate for the hours spent at the computer.
Source: Freepik
Doctors emphasize that spending a lot of time sitting is harmful to the human body. Therefore, scientists conducted a comprehensive study to find out exactly how much time a day should be allocated for exercise to be healthy.
The experts combined nine previous studies involving a total of 44,370 people in four different countries who wore fitness trackers.
The analysis showed that the risk of death among those with a sedentary lifestyle increased as the time spent on moderate- and high-intensity physical activity decreased.
Even walking the dog can help offset the harmful effects of sedentary work.
Source: Freepik
"In active people who engage in moderate to vigorous exercise for 30-40 minutes a day, the association between prolonged sedentary time and risk of death is not significantly different from those who spend little time sitting," the researchers emphasize.
This means that even doing certain intense activities, such as cycling, brisk walking, or even gardening, can reduce the risk of premature death, even if you have a sedentary job.
If you sit at a computer for 10 hours, ride a bike home after work
Source: Freepik
Such advice can also be seen in the World Health Organization's Global Recommendations on Physical Activity and Sedentary Lifestyles, compiled by 40 scientists from six continents.
"As these guidelines emphasize, all physical activity matters, and any amount is better than none," said Emmanuel Stamatakis, a researcher in physical activity and population health at the University of Sydney in Australia.
Any physical activity reduces the risks of premature death from sedentary work.
Source: Freepik
The study, based on fitness trackers, is generally in line with the WHO guidelines, which recommend 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous physical activity each week to counteract a sedentary lifestyle.
Taking the stairs instead of the elevator, playing with children and pets, participating in yoga or dancing, doing household chores, walking and cycling are all exercises that people can do to be more active, the scientists emphasize.
Yoga can relieve the body after a sedentary office job.
Source: Freepik
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