Today, a large number of adults lead a sedentary lifestyle. We are talking not only about office workers who are forced to spend 6 or more hours at the computer. Do not forget that car drivers also sit in one place and practically do not move. If you are not active enough during the day, a person quickly gains excess weight, increases the risk of heart problems, weakens muscles and bones, and many other destructive processes occur. Avoiding a sedentary lifestyle is sometimes impossible, because the work of many of us is closely related to it. Is it possible to somehow compensate for the damage caused? Scientists think so.
Some people lead a sedentary lifestyle not because of the nature of their work, but because of laziness
Is there any benefit from walking
According to a study published in the British Journal of Sports Medicine, you can compensate for the harm of a sedentary lifestyle by taking more steps throughout the day. The discovery may seem banal and hackneyed – we all already know very well that every person is recommended to take at least 10,000 steps per day. However, there has been little convincing evidence that it helps reduce the likelihood of early death from physical inactivity. Therefore, the study is quite worthy of our attention.
Only the lazy do not write about the fact that you need to take 10,000 steps every day
< p>As part of the scientific work, Australian scientists studied data on the activity and health status of 72,174 people. Scientists obtained information about physical activity thanks to wearable devices that count the number of steps and time spent sitting without moving. Data on the health status of volunteers was taken from the UK Biobank, a project created in 2006 in which scientists have been collecting information on the health of a huge number of people for at least 30 years.
Related article:< /strong>How many steps per day should you take from a scientific point of view?
How does walking affect your health
As it turned out, on average, modern people spend 10.6 hours in a sitting position. Men and women who did not take steps to change their situation had worse health than others. But taking 10,000 steps daily actually reduced the risk of illness and sudden death from a sedentary lifestyle. In particular, we are talking about reducing the risk of cardiovascular diseases by 21% and the likelihood of death by 39%.
Lack of activity during the day is slowly and surely killing people
Even if a person walked 5,000 steps a day, it reduced the harm of long periods of sitting by half, which is a very encouraging result. So all people with a sedentary job are recommended to get up from their seats as often as possible and take a short walk, at least around the office or apartment. But it’s even better if it’s a walk in the fresh air – ideal if a person walks to work.
Alternative opinion: Why is the statement about the benefits of 10,000 steps a day a myth?
How to lead an active lifestyle
It is important to note that walking is the simplest and even banal way to compensate for the harm of a sedentary lifestyle. There are better ways to stay healthy while working a sedentary job.
Ideally, you should take breaks every 20–30 minutes while working. And instead of reading new messages in instant messengers, you need to step away from your workplace, give your eyes a rest and do some physical exercise. For example, during each break you can do squats, lunges, or stand on a plank. By making these breaks a habit, your lifestyle can quietly become active.
Active breaks during work can save you from back and lower back pain
Some people are helped by having a treadmill or exercise bike at home – they can be used while watching TV series and talking on the phone. In addition, various activities can be turned into part of your life. For example, instead of taking the elevator up and down, you can always take the stairs. And you can at least sometimes refuse the “services” of a robot vacuum cleaner and wash the floors yourself.
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In general, a sedentary lifestyle is a huge problem that affects many people. Therefore, scientists are studying its effect on human health in every possible way. They conduct research, and we write about the results. Be sure to read our articles “What are the dangers of a sedentary lifestyle and what to do about it” and “It’s easy to reduce the harm from a sedentary lifestyle.” From them you will receive very important information for yourself!