We already understand the benefits of “moving” to the body. So, if you reach your exercise goal every day, is it possible to rest on your laurels? Actually, no. Because the “quiet” will make your exercise benefits seriously “shrink”. Experts from the Beijing CDC’s Institute of Chronic Diseases remind the public that “more movement” and “less stillness” are equally important.
Send you a general “exercise formula”
The WHO gives clear recommendations on how an adult should be physically active when they are physically able to do so.
At least 150 to 300 minutes of moderate-intensity aerobic activity, or at least 75 to 150 minutes of high-intensity aerobic activity, or an equivalent combination of moderate-intensity and high-intensity activity, should be performed each week.
Resistance exercise of moderate or higher intensity should be performed on 2 or more days of the week, on alternate days, to strengthen muscles and exercise all major muscle groups.
Sitting for 12 hours, the full benefits of exercise evaporate
Throughout the day, excluding sleep time, we have about 16 hours of activity. Assuming 30 minutes of moderate/high-intensity physical activity per day, what happens if we spend the remaining 15 and a half hours sitting comfortably?
One study found that the health benefits of moderate/high-intensity physical activity are affected by sedentary behavior. Even when sedentary time reaches 11 to 12 hours or more in a day, the health benefits of moderate/intense physical activity are likely to be diminished or offset!
That is, reaching the recommended amount of exercise does not compensate for the health risks associated with sedentary behavior!
In addition, sedentary, especially with poor posture, can also bring negative effects such as joint damage, muscle stiffness, slower blood flow, slower fat breakdown, insufficient oxygen exchange, and reduced brain flexibility.
In the long run, sedentary also increases the risk of certain cancers, cardiovascular disease, diabetes, kidney and liver disease and other chronic diseases, increasing the risk of death.
Therefore, experts from the Beijing CDC Institute of Chronic Diseases remind us that “the presence of regular physical activity” and “the presence of sedentary behavior” are two equally important elements that need to be taken into consideration and action plans developed separately.
Get moving at every opportunity
Today, our lifestyles are such that we spend more time sitting than we do moving. Work, class, TV, electronics, etc. are mostly done sitting down. How do you break the “forced” sedentary nature of life? Another WHO recommendation is given full attention: limit sedentary time and use it for physical activity of all intensities, including light intensity.
Often, it is not easy to change the state of the body standing or sitting during work and study, so it is recommended that we can start by interrupting the sedentary state.
Studies have found that interrupting a sedentary state every 30 to 60 minutes can prevent the health risks associated with sedentary behavior. The physical activity used to interrupt sedentary behavior can be either moderate/high intensity or low intensity. Replacing sedentary activity with physical activity of any intensity can be beneficial. In this way, we can make a reasonable arrangement for “movement” and “stillness” throughout the day. Experts at the Chronic Disease Institute recommend walking one stop earlier on the bus or at the end of the day, or going to the gym after work to ensure enough time for moderate/intense physical activity each day.
When you are at work, you can use your phone and other tools to set an “end of class bell” to remind yourself to get up every 45 minutes to walk around, climb the stairs, stretch your limbs and move around for 5 minutes, just like when you were in school. In this way, the “movement” and “static” two hands, slowly develop a habit, you will find that less static and more movement is not difficult at all!
