A new study suggests that engaging in low intensity activities such as standing may not be enough to offset the health hazards of sitting for long periods of time. On the bright side, adding two minutes of walking each hour to your routine just might do the trick. These findings were published in the Clinical Journal of the American Society of Nephrology (CJASN).
Numerous studies have shown that sitting for extended periods of time each day leads to increased risk for early death, as well as heart disease, diabetes and other health conditions. Considering that 80 percent of Americans fall short of completing the recommended amount of exercise, 2.5 hours of moderate activity each week, it seems unrealistic to expect that people will replace sitting with even more exercise.
With this in mind, scientists at the University of Utah School of Medicine investigated the health benefits of a more achievable goal, trading sitting for lighter activities for short periods of time. They used observational data from National Health and Nutrition Examination Survey (NHANES) to examine whether longer durations of low intensity activities (e.g. standing), and light intensity activities (e.g. casual walking, light gardening, cleaning) extends the life span of people who are sedentary for more than half of their waking hours.
They found that there is no benefit to decreasing sitting by two minutes each hour, and adding a corresponding two minutes more of low intensity activities. However, a “trade-off” of sitting for light intensity activities for two minutes each hour was associated with a 33 percent lower risk of dying.
“It was fascinating to see the results because the current national focus is on moderate or vigorous activity. To see that light activity had an association with lower mortality is intriguing,” says lead author Srinivasan Beddhu, M.D., professor of internal medicine.
Beddhu explains that while it’s obvious that it takes energy to exercise, strolling and other light activities use energy, too. Even short walks add up to a lot when repeated many times over the course of a week. Assuming 16 awake hours each day, two minutes of strolling each hour expends 400 kcal each week. That number approaches the 600 kcal it takes to accomplish the recommended weekly goal of moderate exercise. It is also substantially larger than the 50 kcal needed to complete low intensity activities for two minutes each awake hour over the course of one week.
“Based on these results we would recommend adding two minutes of walking each hour in combination with normal activities, which should include 2.5 hours of moderate exercise each week,” says Beddhu. Moderate exercise strengthens the heart, muscles, and bones, and confers health benefits that low and light intensity activities can’t.
The study examined 3,243 NHANES participants who wore accelerometers that objectively measured the intensities of their activities. Participants were followed for three years after the data were collected; there were 137 deaths during this
Dan Hellman demonstrates the 3 Month Prone Exercise, which is an infant development exercise. This exercise is amazing for training the serratus anterior muscle, winging scapula and beginning…
Sold by TigerDirect
The CanDo? Jelly? Expander is great for upper body exercises The gel-type stretch exerciser is available in 3 configurations with 3 color-coded resistances for each configuration
List Price: $ 26.79
Price: $ 26.79
If you are searching for a proven means to attain a healthy body in a healthy mind, then this time-tested system is for you. It is intensively researched and molded into a combined system by the Indian gurus down the ages. Be it spiritual, mental or physical, this technique can be practiced by anybody at […]
With Mari Winsor’s Pilates Method becoming 1 of the greatest maturing types of exercise methods it has picked up oodles of attention on television, Radio and even from movie stars like Daisy Fuentes. In view of the fact that Mari Winsor’s Pilates Method was initiated by Joseph Pilates, a German National, there have been a […]
Whether you’re a newly certified trainer or a seasoned trainer who is considering going solo, you’ll need a few pieces of fitness equipment to get started on your training journey. Although there are hundreds of body-weight exercises you can do with your clients, you’ll want some tools to keep them excited and challenged. You can […]
As a certified personal trainer and editor of a popular fitness site, FitnessGear101.com, I’ve heard every excuse in the book when it comes to why people don’t exercise. However, the one that takes the, pardon-my-pun, “fitness cake” is lack of time.