Sitting All Day Kills You – But There’s a Way to Repair the Damage – BGR

• Researchers have determined that 30 to 40 minutes of moderate to vigorous physical activity per day can offset the negative effects of sitting for up to 10 hours.
• The World Health Organization has released new guidelines on physical activity and sedentary behavior with recommendations for healthy living activities.
• The new studies could come in handy during the novel coronavirus pandemic as we are all forced to spend more time indoors.

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The new coronavirus has forced many people to spend more time at home to reduce the risk of contracting the virus. All this time spent at home can reduce the risk of infection, but working and studying from home poses an additional health risk. The more a person sits when working from home during the pandemic, the poorer their overall health. And the longer the pandemic lasts, the more sedentary we will be.

Fortunately, there are ways to lessen the reduction in physical activity. You can still go for a run or a walk, and there are many programs that help you exercise at home. And now, researchers know exactly how much you need a lot of training each day to make up for all the workout you do.

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A new study says that 30 to 40 minutes of “moderate to vigorous intensity physical activity” can balance up to 10 hours of rest. The researchers used data from nine previous studies that included 44,370 people from four different countries. The key detail about these volunteers is that all of them wore some form of fitness tracker. In this way, the analysis provided more objective conclusions about the type of physical activity these people engaged in, rather than self-reported data on physical activity.

“In active people doing about 30 to 40 minutes of moderate to vigorous physical activity, the association between a high time of inactivity and a risk of death is not significantly different from those with low periods of inactivity. The researchers wrote in the published article. via Scientific alert.

Actual physical activity doesn’t have to be a sustained effort like in the gym. Small things like going up stairs instead of taking an elevator, doing housework, gardening and playing with children or your pets are also eligible. Even getting up often can help.

The British Journal of Sports Medicine (BHSM) has published a special edition which includes the new World Health Organization Global Guidelines 2020 on Physical Activity and Sedentary Behavior as well as the study on the minimum amount of physical activity that can compensate for a sedentary lifestyle.

The WHO recommends 150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigorous intensity physical activity each week to counter the negative effects of sitting.

“These guidelines are very timely, given that we are in the midst of a global pandemic, which has confined people indoors for long periods of time and encouraged an increase in sedentary behavior,” said Emmanuel Stamatakis, co-editor from Journal BJSM. “People can still protect their health and compensate for the harmful effects of physical inactivity. As these guidelines point out, all physical activity counts and any amount of activity is better than none. “

While the study and the new WHO guidelines were not designed for the coronavirus pandemic, they certainly come at a useful time. The vaccines may arrive soon, but it will be another year before the world can get back to normal.