How much exercise do you need to do to compensate for the hours of inactivity?
Sitting can kill. Although this seems like an exaggeration, for many doctors, sedentary lifestyle is the new tobacco. And they’re not alarmists: lack of exercise is responsible for 5.5% of deaths recorded annually worldwide. WHO confirms this: physical inactivity is the fourth risk factor for mortality and is responsible for 32 million deaths per year.
The point is not that a chair at work or a sofa at home is given away toxic or deadly viruses, But the consequences of a sedentary lifestyle can be deadly. Man is designed to move delicate balance between effort and rest. Basically, in healthy calorie countingwaste energy should be a little higher than inaction. This was easy to achieve until a few centuries later when industrial society changed and ceased to exist. we need physical work to obtain our sources of livelihood.
This brings us to an eight-hour workday during which we can barely get out of our chairs. The consequences timidly appear in back pain or from cervicala few extra pounds or something like that feeling of bloating.
However, inaction may be more dangerous. Sitting for long hours is bad for the heart in the form increased blood pressure, increased blood sugar and cholesterol levelsthree key factors that increase the risk of cardiovascular disease, which is currently the leading cause of death in Spain, according to the latest INE statistics.
As an anti-aging expert explains Vicente Mera, do some exercises reduce 5% chances of mortality. What time are we talking about? A team of researchers from the Norwegian School of Sports Sciences analyzed risk of death in the medium and long term among 44,370 women and men, depending on their sedentary lifestyle and physical activity. What they found is consistent with previous studies: lack of exercise has fatal consequences for health.
The good news is that solve You don’t have to become an Olympic athlete.. Getting 30 to 40 minutes of moderate exercise a day is enough to avoid the worst effects of a sedentary lifestyle. Go at a good pace This is an easy way to meet the WHO recommended weekly minutes (150 to 300).
In short, it’s important set aside at least half an hour every day move the body, ideally by walking at a good pace, and also take advantage of every opportunity for additional exercise: climbing stairs, walking when possible where we need to go, and using small transitional moments between one activity and another to stretch and move. Our mind, not just our body, will thank us.