THIS IS HOW LONG YOU NEED TO SIT, SLEEP, AND EXERCISE IN A DAY
Sitting too much? New study reveals the ideal daily balance of sitting, standing, exercise, and sleep for optimal health! (Freepik)
Modern lives often involve a lot of sitting -- at our desks, in our cars, even on the couch for leisure time. But is all this sitting bad for us? The answer is a resounding yes! Research suggests that a sedentary lifestyle can have a significant impact on our health, increasing the risk of heart disease, diabetes, and even some cancers.
So, what's the magic formula for a healthy day? How much time should we be spending sitting, standing, moving, exercising, and sleeping? A collaborative study by Australian and international researchers aimed to crack the code of the perfect daily routine for optimal health.
Their findings, published in the medical journal Diabetologia, analysed the behaviour of over 2,000 participants aged 40-75. By analysing how participants spent their time (sitting, standing, sleeping, and physical activity), researchers identified the ideal daily breakdown:
- Six hours: Sitting
- Five hours and 10 minutes: Standing
- Two hours and 10 minutes: Light-to-moderate physical activity (less than 100 steps per minute)
- Two hours and 10 minutes: Moderate-to-vigorous physical activity (more than 100 steps per minute)
- Eight hours and 20 minutes: Sleep
The study revealed a clear trend: less sitting, more standing, activity, and sleep were associated with better health outcomes. Interestingly, participants with type 2 diabetes showed significant improvement in blood sugar control when they replaced sitting time with physical activity, particularly light activity.
Sleep duration recommendations could vary based on an individual's circadian rhythms and sleep quality. (file)
According to professor and Dr Raju Vaishya, Senior Consultant, Orthopaedics and Joint Replacement, Indraprastha Apollo Hospitals, New Delhi, this research offers valuable insights into creating a daily routine that promotes overall health and well-being.
But while general guidelines can provide a useful starting point, he believes the recommendations for sitting, standing, exercising, and sleeping should be tailored to each individual's specific circumstances and needs.
"Factors such as age, overall health status, physical abilities, occupation, and personal preferences should be taken into consideration. For example, an elderly individual with limited mobility may benefit from more frequent transitions between sitting and standing, while a physically active person may require longer periods of exercise," Dr Vaishya explained in an interaction with indianexpress.com.
Similarly, sleep duration recommendations could vary based on an individual's circadian rhythms and sleep quality. A personalised approach, guided by a healthcare professional's assessment and the individual's self-monitoring, would be ideal.
By accounting for unique physiological and lifestyle factors, customised recommendations can optimise health outcomes and improve adherence to healthy behaviours.
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2024-05-08T14:17:18Z dg43tfdfdgfd