BTN News: A recent study has shared an important message for people who sit for long hours. You can balance the risks of sitting by adding a few minutes of exercise each week. The study found that people who sit for eight or more hours daily can lower their risk of death. This is especially true for heart disease. By doing 140 minutes or more of moderate to vigorous exercise each week, you can improve your health.
This finding shows how important it is to encourage people to exercise weekly. This is crucial for those who must sit for long periods due to their jobs, like drivers or office workers. Sandra Albrecht, a senior researcher and assistant professor of epidemiology at Columbia University’s Mailman School of Public Health, emphasized this point.
In the study, researchers looked at data from over 6,300 people with diabetes. These people took part in the National Health and Nutrition Examination Survey between 2007 and 2018. Wen Dai, the lead researcher and a doctoral student at Columbia University, stressed the need to manage the high risk of death in this group. The spread of diabetes and the tendency for adults with diabetes to sit more and move less makes these findings even more important.
As part of the survey, participants were asked to estimate their weekly time spent doing moderate to vigorous physical activities. They also reported how long they sat each day. Federal guidelines suggest that people should do at least 150 minutes of moderate-intensity physical activity each week. Alternatively, they could do 75 minutes of vigorous-intensity exercise. Moderate activities include brisk walking, water aerobics, doubles tennis, or lawn mowing. Vigorous activities include running, fast cycling, swimming laps, and singles tennis or basketball.
The study’s results showed that people who sat for eight hours or more each day had a 77% higher risk of dying early if they did less than 140 minutes of moderate to vigorous exercise each week. However, those who did at least 140 minutes of exercise each week had only a 20% higher risk of early death. The benefits of exercise were even more significant for heart disease. People who sat a lot had almost 3.5 times higher risk of dying from heart disease if they did not meet the 140-minute exercise goal. But those who did exercise for at least 140 minutes weekly had an 11% lower risk of dying from heart disease, despite sitting for long periods.
These findings show the powerful effect of regular physical activity, no matter how much time we spend sitting. For people with diabetes or those with a sedentary lifestyle, the message is clear: spending just 140 minutes a week on moderate to vigorous exercise can greatly improve your health and longevity. The study’s publication in the journal Diabetes Care highlights its importance and the need for public health programs to promote active living among all people.
Being active can have a huge positive impact on your health. It is essential to make time for exercise, even if you have a busy schedule that involves a lot of sitting. Simple changes, like taking brisk walks or engaging in sports, can make a big difference. Regular exercise helps reduce the risk of heart disease and premature death. Everyone can benefit from these findings, regardless of age or health condition.
Remember, you don’t need to do intense workouts to see benefits. Even moderate activities, such as walking or playing doubles tennis, are effective. Start by setting small goals and gradually increase your activity level. Encouraging family and friends to join you can also make exercise more enjoyable and help keep you motivated.
In summary, balancing the time spent sitting with regular exercise is crucial for health. Aim for at least 140 minutes of moderate to vigorous exercise each week. By doing so, you can lower your risk of heart disease and other health issues. This simple change can lead to a longer, healthier life. Get moving today and see the positive changes in your well-being.
