In modern life, we often find ourselves sitting at a desk, in a car, or on the couch during our free time. But is this sedentary lifestyle bad for us? The answer is yes. Research shows that a sedentary lifestyle can have a serious impact on our health, increasing our risk of heart disease, diabetes, and even some cancers.
So what is the magic formula for a healthy day? How much time should you spend sitting, standing, moving, and exercising? sleepA collaborative study by Australian and international researchers aimed to crack the code to a perfect daily routine for optimal health.?
Their research results were published in a medical journal Diabetes, analyzed the behavior of more than 2,000 participants between the ages of 40 and 75. Researchers determined the breakdown of an ideal day by analyzing how participants spent their time: sitting, standing, sleeping, and physical activity.
- 6 hours: sit
- 5 hours 10 minutes: standing
- 2 hours 10 minutes: Light to moderate physical activity (less than 100 steps per minute)
- 2 hours 10 minutes: Moderate to vigorous physical activity (100+ steps per minute)
- 8 hours 20 minutes: sleep
This study revealed a clear trend. This means less time sitting, more time standing, and more activity and sleep. Better health outcomes. Interestingly, participants with type 2 diabetes showed significant improvements in blood sugar control when they replaced sedentary time with physical activity, especially light activity.
According to Dr. Raju Vaishya, Professor and Senior Consultant, Orthopedics and Joint Replacement, Indraprastha Apollo Hospitals, New Delhi, this study provides valuable insights into creating a daily routine that promotes overall health and well-being. Offers.
However, he believes that while general guidelines are a useful starting point, recommendations for sitting, standing, exercise, and sleep need to be tailored to each individual's specific circumstances and needs. Masu.
“Factors such as age, overall health, physical ability, occupation, and personal preferences should be considered. For example, older people with limited mobility may be more likely to engage in sitting and standing activities more frequently. “People who are physically active may need longer periods of exercise,” Dr. Vaishya explained. indianexpress.com.
Similarly, Sleep time recommendations It can vary depending on an individual's circadian rhythm and sleep quality. An individualized approach based on a medical professional's assessment and individual self-monitoring is ideal.
By taking your unique physiological and lifestyle factors into account, customized recommendations can optimize health outcomes and improve adherence to healthy behaviors.
© IE Online Media Services Pvt Ltd
Date first uploaded: Aug 5, 2024 18:32 IST