Most might not know this, but sitting all day has a negative impact on your overall health and wellness. A mostly sedentary lifestyle has been associated with higher mortality and disease rates.
However, according to a recent lifestyle study, those with time-consuming desk jobs can look forward to some good news.
The negative health effects created by long hours of sitting down can be reduced by daily exercise. A certain amount of daily exercise can counter the deadly effects, and it’s not difficult to achieve.
The study from sports and medicine researchers looked at data from 16 previous studies, mainly involving people ages 45 and above from the United States, Australia, and Western Europe.
They found during their follow-up period of 2 to 18 years that those who sat for eight hours a day with little exercise had a 9.9 percent chance of mortality, while those who sat for less than four hours per day with one hour of exercise had a 6.8 percent chance of mortality.
The study goes on to recommend that those who sit daily for an average of eight hours should try to exercise one hour per day, while those who sit 6 hours or less should aim for half an hour of exercise.
“You don’t need to do sport, you don’t need to go to the gym. It’s OK to do some brisk walking, maybe in the morning, during lunchtime, after dinner in the evening,” said lead author Professor Ulf Ekelund in an interview with The Guardian, “You can split it up over the day, but you need to do at least one hour.”
Overall, right now, most health experts advise 30 minutes of exercise every day. Adding another 30 minutes may seem daunting, but you can integrate it into your schedule without disrupting your workflow.
We know it’s not always easy to get up and move during the workday, especially when deadlines loom, but being mindful of movement can help add years to your life. For example, take the long route to the bathroom or take the stairs instead of the elevator.
On your off days, try to insert exercise into your daily life. Begin your day with a walk around the neighborhood and maybe try a visit to the park before dinner, too. Making daily activity a priority in your life can easily add up to a healthier you.
Jasmine Browley holds an MA in journalism from Columbia College Chicago, and has contributed to Ebony, Jet and MADE Magazine among others. So, clearly, she knows some stuff. Follow her digital journey @JasmineBrowley.
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