Sitting Is The New Smoking! That's a Fact.
Did you know that sitting for prolonged hours can be as dangerous as smoking? The average American and European spends at least 6-8 hours per day being sedentary. Whether it is at work or leisure, we spend most of our time sitting, which puts us at risk of various health problems like weight gain, tension headaches, and bulging discs.
But before you panic, here's some good news: You can eliminate the increased risk of early death caused by too much sitting at work by exercising for at least one hour a day. According to a team of scientists who reviewed 16 studies looking at more than 1 million people's sedentary behaviors and death risk, one hour of moderate-level physical activity a day can cancel out the negative effects of sitting for eight hours a day.
The Journal of the American Medical Association conducted a study involving 51,896 participants that tracked levels and changes in sedentary behaviors among the US population from 2001 through 2016. Here are some key findings from the study regarding how much sitting Americans do on average each day:
65% of the population sits watching TV or videos for at least two hours a day.
56% of children, 57% of adolescents, and 50% of adults spend more than 60 leisurely minutes on their computers daily.
The average time spent sitting went from 7 to 8.2 hours/day among adolescents and from 5.5 to 6.4 hours/day among adults.
Too much sitting is linked to a host of diseases, including diabetes, certain cancers, and heart disease. Physical inactivity is linked to more than 5 million deaths a year, and it costs the world economy $67.5 billion a year in lost productivity and healthcare costs.
The good news is that physical activity can counteract the harmful effects of prolonged sitting. People who sit for eight hours a day but are physically active enjoy a much lower risk of death compared to people who sit for fewer hours but are not physically active. However, only 25% of people in the study met the minimum one-hour-a-day exercise threshold to eliminate the risk of death associated with sitting 8 hours a day.
So, how do we make sure we're getting enough exercise to cancel out the negative effects of sitting too much?
Simple!
Aim for at least an hour of moderate-level physical activity a day. You can try brisk walking, cycling, or any other physical activity that gets your heart rate up.
If you're an office worker or chronic sitter, the World Health Organization's guidelines of 150 minutes of physical activity per week are simply not enough. The minimum of one hour of physical activity a day is powerful enough to eliminate the risk of death associated with sitting for 8 hours a day.
At my fitness YouTube channel, you'll find tons of workout videos that you can try at home, with little or no equipment. Whether you're a beginner or an advanced fitness enthusiast, there's something for everyone. So, say no to sitting and join me in exercising your way to good health!
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