Recent guidelines introduced by the World Health Organization (WHO) on sedentary behavior and physical activity show that indulging in weekly physical activities can neutralize the health harms linked to prolonged sitting. These guidelines were reported in as special issue of “British Journal of Sports Medicine.” The article notes that all physical activity is good for a person’s health in the long term.
This is the first time that such recommendations have been made, which indicates that there’s growing evidence that connects a sedentary lifestyle to grave ill health and an increased risk of early death. Data that was released last week in the same issue demonstrated that grown-ups who spend most of their time seated can balance out these risks by increasing the physical activity they indulge in every day.
This research, which involved more than 44,000 individuals from four nations, required the participants to wear activity trackers. The research revealed that if the majority of the time in the day of a person was spent seated, this was associated with a significantly increased risk of death, especially for individuals who were not physically active.
Do not despair, however. The research findings show that 30 to 40 minutes of physical activity, whether vigorous or moderate, considerably reduced this risk. This brought the risk levels down to those linked to low sedentary time. This confirms the guidelines that were cited in the 2020 WHO Universal Guidelines on Sedentary Behavior and Physical Activity.
The guidelines add that while there may not be enough evidence to help in suggesting specified thresholds for a stationary lifestyle, everybody should try to engage in physical activity. This will help reduce their everyday sedentary time. There’s no prescribed physical activity to partake in, as all physical activities count. This may include participating in a team sport, riding a bike, going for a jog, doing your household chores, gardening, walking or even choosing to take the stairs instead of the elevator.
WHO guidelines advocate for spending no less than 75 minutes every week partaking in activities of vigorous intensity or between two to five hours taking part in activities of moderate intensity. It should be noted that it is significantly better for your health to engage in any physical activity as opposed to none at all.
The guidelines explain that any individual who is unable to meet the aforementioned recommendations should start small and slowly grow the duration, intensity and frequency of their physical activity at a steady pace. Additionally, the guidelines highlight the importance of partaking in muscle strengthening and aerobic activities.
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