New research has revealed the optimal balance between sitting, standing, and physical activity for better health, focusing on reducing the risk of heart disease, stroke, and diabetes. The study suggests that the key to good health is not just exercise, but how you spend your entire day.
The research, which analyzed over 2,000 adults using body sensors over seven days, looked at how people spent their time, including sleep, sitting, standing, and physical activities like walking. The study found that the ideal daily routine includes 8.3 hours of sleep, 2.2 hours of light activity, and 2.2 hours of moderate to vigorous activity.
Current health guidelines recommend at least 2.5 to 5 hours of moderate-to-vigorous physical activity per week. However, this new study highlights the importance of managing sitting and standing time as well. It shows that light activities, like casual walking or standing up regularly, can greatly improve metabolism and help control blood sugar, especially for people with type 2 diabetes.
The research also suggests that interrupting long periods of sitting with short breaks of light physical activity, such as a 3–5 minute walk every hour, can improve your health. Brisk walking, which is more than 100 steps per minute, also plays a key role in reducing disease risk.
While the results are promising, the study is still preliminary, and further research is needed. However, it provides valuable insights into how we can balance our daily routines for better overall health, including more movement and better sleep.
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