Tuesday , June 15 2021

"High sitting" needs 30-day exercise to reduce heart rate

Those of us who work at the desk can think about it. According to new studies, exercises for just 30 minutes each day can mitigate many of the risks associated with overdose.

The average Australian worker spends more than six hours a day, making us a nation of what researchers call "high sitting". The high sitting is related to everything from cancer and obesity to heart disease, diabetes and even depression.

The study, published Tuesday in the Journal of the American College of Cardiology, is trying to find out whether sitting alone or lacking physical activity, which has led to an increase in cardiovascular disease and premature death.

Thus, researchers from the University of Sydney follow nearly 150,000 people over the age of 45 for nine years.

Staying and moving can eliminate the health effects of sitting all day. Photo: Lin Osborne

Staying and moving can eliminate the health effects of sitting all day. Photo: Lin Osborne

They found that those who did not exercise were 107 percent more likely to die of cardiovascular disease than those who had at least one hour of physical activity a day and sat less than four hours.

Lower cardiovascular risks are lower among those who have been sitting for four hours or less per day, but this has not had a significant effect among high-sitting patients. Researchers have suggested that this may be due to the fact that those who were already sitting too much had to do more than simply face up.

"Less sitting is important, they say, but that alone is not enough; We need additional exercise to achieve a real change in our health.

Previous studies have found that one hour of exercise each day can offset the risks of being a high-watcher, but few Australians meet training guidelines for 30 minutes a day, not to mention an hour a day.

The new study found that high-sitting, who included only 20 to 40 minutes of moderate-intensity workout-like walking-on their day, dramatically reduced the risk.

"Fulfilling the minimum 150-minute physical activity recommendation per week significantly weakens or even abolishes the sitting association with the risk of death and death from cardiovascular causes," said lead author Professor Emanuel Stamakakis.

The findings are in contrast to a little study published last week, which concludes that sitting too much makes our bodies "resistant" to the positive health effects of the exercises.

In this study, 10 participants were asked to sit as much as possible and move as little as four days. They were then given a sweet ice cream shake and a light cream to see how it affects their metabolism (as you might suspect, their triglycerides and blood sugar increased as their insulin sensitivity dropped).

Then the experiment is repeated, but on the fourth evening the participants spend an hour on a treadmill. The next morning they drank the same piece of bread and, despite the burst of exercise, blood sugar, triglycerides and insulin did not improve.

The researchers concluded that if they stay for a long time, it makes us "resistant to the usual metabolic improvements after sharp exercises."

Stamatakis says that while the study is "useful" to show the short-term effects of sitting day by day on our blood sugar and fat, it "does not reflect real life," nor does it show the impact of regular exercise on long-term health.

"Even if their results had to be taken at face value and the one-hour session of the exercise did not overturn the consequences of the excessive meeting, what this study tells us is that we need a longer and / or more intense and / or second exercise, "said Stamatakis," that the benefits of exercises are not abolished.

Stamatakis added that if all Australian adults sit less and move more, we will save "tens of billions of dollars in healthcare" within a few years.

"The Australian Institute of Health and Welfare has calculated that 13% of the burden of physical inactivity can be reduced if everyone makes an additional 15 minutes of fast 5 day / week walking," he said, adding that the kind of exercise we do , is important. less than the fact that every day we get out of our chairs and do it.

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