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Stand up for yourself, at least a lot more than you probably are.
An Australian study suggests that standing for at least five hours a day is vital for “optimal” health.
Researchers believe they have discovered exactly how much time we should spend sitting, sleeping, standing and exercising each day to have and maintain a healthy heart.
Experts have warned for years that staying still for much of the day increases the risk of numerous health problems, including weight gain, type 2 diabetes, cancer and even premature death.
Now, a team of researchers say we should aim to sit for just six hours a day, three hours less than the UK average.
An Australian study suggests that standing for at least five hours a day is vital for “optimal” health. Researchers believe they have discovered exactly how much time we should spend sitting, sleeping, standing and exercising each day to have and maintain a healthy heart.
Just over two hours a day should be dedicated to vigorous exercise, such as working out at the gym or going for a brisk walk.
Light exercise, such as doing housework or cooking dinner, should account for another two.
And when it comes to sleep, the key is to get eight hours and twenty minutes of sleep.
But people will only experience the lasting benefits of these measures on heart health if they practice them regularly, the researchers said.
Dr Christian Brakenridge, study author and exercise physiology expert at Swinburne University of Technology, Melbourne, added: “For different markers of health, from waist circumference to fasting glucose, there would be different levels for each. behavior”.
“This breakdown spans a wide range of health markers and converges on the 24 hours associated with overall optimal health.”
He added: “Of course, it’s always advisable to move around as much as possible when so much of life requires us to sit in front of screens.”
“Spending less time sitting and more time standing, doing physical activity and sleeping is a big boost to our cardiometabolic health.”
The academics analyzed data from more than 2,300 volunteers, aged 60 on average. A quarter had type 2 diabetes.
They tracked their activity for eight days using a small monitor worn on their thighs and calculated the total amount of time each spent sitting, standing and sleeping.
The team then compared health markers between the participants, including waist circumference and glucose and insulin levels.
It’s totally unrealistic for the working week, says EMILY STEARN
How I wish I had to sit alone six hours a day.
Instead, I often sit for about 10 hours or more during the work day.
I like to stay as active as possible during the week and break up the day with a long walk and fresh air.
In the evening, I try to increase my activity levels by going for a run, going to the gym, or seeing my friends.
But I’m certainly not getting the recommended daily sleep. If I’m lucky, it’s seven, but in reality it’s more like six and a half.
EMILY’S TYPICAL DAY
12.5 HOURS SITTING
2 HOURS ON STAND
7 HOURS OF SLEEP
1 HOUR OF MODERATE TO VIGOROUS PHYSICAL ACTIVITY
1.5 HOURS OF LIGHT INTENSITY PHYSICAL ACTIVITY
My day is not like that at all, says STEPHEN MATTHEWS
What I wouldn’t give to sleep eight hours and 20 minutes every night.
If I’m honest I’d say I probably only have around six, I go to bed around midnight and wake up at 6am
There is also no chance of exceeding more than two hours of physical activity each day.
After walking part of the way home, I’ll arrive late at night and sink into the couch.
STEPHEN’S TYPICAL DAY
14 HOURS SITTING
2 HOURS ON STAND
6 HOURS SLEEP
2 HOURS OF LIGHT INTENSITY PHYSICAL ACTIVITY
Factors that could distort the results, such as smoking history, education and diet, were also taken into account.
They found that those with “optimal” markers spent “substantially” less time sitting, more time standing, and “substantially more time being physically active.”
Those with type 2 diabetes and who had “optimal compositions on average” also favored higher levels of sleep time.
writing in the diary DiabetologyThe researchers added: “Sedentary behavior is negatively associated with cardiometabolic health.
‘Spending less sedentary time and more time doing physical activity is associated with an improvement in plasma glucoseinsulin sensitivity, insulin levels, fat percentage and triacylglycerol and cholesterol levels.
They acknowledged, however, that the data it was simply “a recommendation” and people’s use of time had to be “realistic and balanced”.
There may be problems in the data in differentiating exactly how much time participants spent on each of the types of activity measured.
For example, it was recorded that standing was very similar to doing light physical activity.
Dr Brakenridge added that the activities people preferred over others would naturally affect the results.
‘Sleep can be detrimental to health if it replaces exercise time, but beneficial if it replaces sedentary behavior.
“That’s why we need integrated guidelines that consider the entire spectrum of human behavior.”
He added: “People can advocate for more time exercising, although it is not feasible to have 10 hours of exercise and zero hours of sedentary behavior; the use of time has to be realistic and balanced.”
‘It is also important to recognize that this data is a recommendation for a capable adult. We all have different considerations and, above all, movement should be fun.’
Their recommendations also leave 10 minutes free in a 24-hour day.
While researchers have calculated what adults should ideally aim for in terms of activity, people will likely still benefit even if they don’t reach these precise goals.
For example, exercising moderately for two hours a day is still good for you even if you don’t commit to exercising for exactly two hours and 10 minutes.