It was found in a recent study that hours spent sitting can be balanced with just minutes of active exercise each week.
People who sit for eight or more hours a day can reduce their overall risk of death, especially from heart disease, by performing at least 140 minutes of moderate to vigorous physical activity every week, according to the study results.
These findings highlight the importance of encouraging weekly workouts, especially for individuals who have to sit for long periods, such as drivers or office workers, stated Sandra Albrecht, a senior researcher and assistant professor of epidemiology at Columbia Mailman School of Public Health.
For the study, data from over 6,300 people with diabetes who participated in the National Health and Nutrition Examination Survey between 2007 and 2018 were examined.
Managing the increased mortality risk in this high-risk group is very important due to the widespread diabetes epidemic and the tendency for adults with diabetes to sit more and move less, said Wen Dai, the lead researcher and a doctoral student in epidemiology at Columbia Mailman School.
Participants in the survey were asked to estimate the amount of time they spent each week doing moderate to vigorous physical activities and the amount of time they spent sitting.
Federal guidelines recommend at least 150 minutes of moderate-intensity physical activity each week or 75 minutes of vigorous-intensity exercise. Moderate-intensity activities include walking fast, doing water aerobics, playing doubles tennis, or pushing a lawn mower, according to the U.S. Centers for Disease Control and Prevention (CDC). Vigorous activities include running, swimming laps, riding a bike fast, or playing singles tennis or basketball.
People who sat for eight or more hours a day had a 77% increased risk of early death if they did less than 140 minutes of moderate/vigorous physical activity each week. However, those who met the 140-minute goal had just a 20% increased risk of early death.
The study also found that physical activity had an even greater impact on the risk of dying from heart disease. People who were sedentary for eight or more hours a day had a nearly 3.5-times increased risk of dying from heart disease if they got less than 140 minutes of moderate/vigorous physical activity each week. But if they exercised for 140 minutes or more, their risk of dying from heart disease actually declined by 11%, despite their sedentary behavior.
The new study was published in the journal Diabetes Care.
What is Heart Disease?
Heart disease is a condition where the heart and blood vessels are affected. It can be caused by blocked arteries, high blood pressure, or damaged heart muscles. Important symptoms include chest pain, shortness of breath, and fatigue. It can be treated with medications, lifestyle changes, and sometimes surgery. Regular exercise, a healthy diet, and avoiding smoking can help manage and prevent heart disease.
Key Insights:
- Sitting for long hours can increase the risk of death, especially from heart disease.
- At least 140 minutes of moderate to vigorous exercise each week can lower these risks.
- Physical activity is crucial for individuals who have to sit for long periods, like office workers.
- Even those who sit a lot can improve their heart health and reduce the risk of early death by staying active.
Source:
Journal of Diabetes Care