How many hours a day of standing, sitting, exercising, and sleeping are healthy?
There are many research reports that say, '
Associations of 24 h time-use compositions of sitting, standing, physical activity and sleeping with optimal cardiometabolic risk and glycaemic control: The Maastricht Study | Diabetologia
https://link.springer.com/article/10.1007/s00125-024-06145-0
How much time should you spend sitting versus standing? New research reveals the perfect mix for optimal health
https://theconversation.com/how-much-time-should-you-spend-sitting-versus-standing-new-research-reveals-the-perfect-mix-for-optimal-health-228894
A research team from Swinburne University of Technology surveyed 2,338 participants aged 40 to 75 years old. They were fitted with sensors to measure their physical activity and blood glucose levels, and over a seven-day period they recorded the time spent standing, sitting, sleeping, light exercise, and moderate exercise, as well as changes in their blood glucose levels.
Based on the results of the measurements, the researchers calculated the time spent sleeping that would minimize the risk of heart disease, stroke, etc., and concluded that the healthiest combination was 8.3 hours of sleep, 6 hours of sitting, 5.2 hours of standing, 2.2 hours of moderate activity, and 2.2 hours of light activity.
It may seem difficult to hear that you need to exercise for a total of 4.4 hours, with 2.2 hours of 'moderate exercise' and 2.2 hours of 'light exercise,' but it is relatively easy to do because 'light exercise' corresponds to 'walking to the toilet,' 'walking to the water cooler,' and 'walking at a pace of less than 100 steps per minute.' In addition, 'moderate exercise' corresponds to 'walking at a pace of more than 100 steps per minute.'
The research team writes that it is effective to break down seated work into light exercise regularly, such as by walking for 3 to 5 minutes every hour, rather than doing a lot of 'light exercise' at once. The research team also points out that light exercise, especially after lunch, improves metabolism.
In addition, another research report published in 2023 revealed that 'walking for 5 minutes every 30 minutes' can achieve favorable results such as 'reducing blood sugar rise after meals by 60%, lowering blood pressure, and reducing fatigue' compared to sitting all day.
How to easily reduce the health risks of sitting for long periods of time? - GIGAZINE
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in Science, Posted by log1o_hf