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With the exception of finger muscles, essential for typing at the computer, exchanging messages on the cell phone or using the remote control, we spend many hours a day with virtually no movement. We are becoming more sedentary and doctors and health facilities do not know how to say it: 60% of the world's population does not engage in physical activity, according to the World Health Organization (WHO ), which can lead to serious obesity, overweight, the onset of cardiovascular disease and diabetes. And, whether we like it or not, the only way to avoid these diseases is to exercise
The WHO recommendation establishes at least 150 minutes of physical activity. 39, aerobic physical activity of moderate intensity per week or 75 minutes of vigorous exercise. But even this time may be insufficient. This is at least the conclusion of a new expert study from the Columbia University (USA) recently published in the American Journal of Epidemiology . The study finds that the minimum physical activity required to make up for a full day of sitting is 30 minutes a day or three and a half hours a week
After evaluating 8,000 adults aged 45 and more, the researchers observed that get up from the chair for half an hour and use this time to do low intensity exercises. The risks of health problems are reduced by 17%. And if the physical activity is moderate or vigorous, the benefits are even greater: the reduction can reach 35%. According to previous studies of the same team, the longer we sit, the higher the risk of death.
"If you have a job or lifestyle that requires sitting for several hours, you can reduce the risk of dying early by simply moving more often, as long as they wish, to the extent of their means that it is worthwhile to follow a clbad of high intensity spinning and low intensity activities such as walking, "says Keith Diaz, badociate professor at
The study does not specify whether the half-hour should be continuous or can be divided during the day, but other studies conducted by specialists from McMaster University (Canada) suggest that 39, it is possible to carry out several activities. (19659002) For their first survey, they evaluated a group of sedentary women who had been recommended to make 20-second sets up the stairs, resting for several minutes before resuming exercise. Each session lasted a total of 10 minutes. After six weeks, the physical abilities of the women studied improved by 12%.
In the second survey, specialists studied a group of university students with a sedentary lifestyle. On this occasion, they asked them to do routines including exercises such as kicking, squatting, squatting and climbing 60 steps (about three floors) as fast as possible. Participants had to do this little exercise three times a day. After six weeks they had improved their fitness by 5%. These studies seem to indicate that splitting physical activity is also an option for those who can not incorporate half an hour followed by physical activity into their schedules. In other words, finding the time needed to do the exercise is not so complicated.
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