Live longer by literally stepping up your activity level each day. This is especially true for Americans who are spend too much time sitting in a chair, according to a new study in the British Journal of Sports Medicine.
On average, people over forty who were the least active in the study could add almost 11 years to their life if they became as physically active as those in the top 25%.
What Does “More Active” Mean?
The most physically active participants had a physical activity (PA) level equal to almost 160 minutes of walking at about 3 miles/hour.
The average person takes approximately 6,000 steps/hour at this speed.
To shift from the least active PA group to the next active category would require an extra 30 min/day of walking.
Hi vs Lo Intensity Workouts
Even low intensity exercise can help you live longer and lower your risk of an early death.
Although high-intensity exercise is great for overall fitness, a single walk every day can improve your life expectancy.
Exercise “Microbursts” Are Valuable
Even if you can only manage a quick 5-minute walk a few times a day, it’s worth it.
Breaking down 30 min of exercise into short bouts of exercise that can be performed during 5-min breaks may be more doable for most people.
This approach from a recent study showed that “exercise microbursts” across the day can reduce fatigue and improve mood. Overall, cognition and thinking skills also stayed steady throughout the day.
“Snack” on Exercise to Stay Strong
Sitting for too long at a stretch, regardless of physical activity at other times of the day, is a recognized health hazard.
It brings an increased risk of cardiovascular disease, diabetes, obesity, and high blood pressure.
In short, uninterrupted sitting for long periods is the worst thing for health.
It not only damages your health, but also encourages unhealthy snacking habits to try to combat boredom or recharge energy levels.
New research has found that a 5-minute walking break after every 30 minutes of sitting may help regulate blood pressure and control blood sugar levels.
Sedentary Lifestyles Are on the Rise
Why are so many people unable to adapt these practices into daily life?
In fact, the number of people leading sedentary lifestyles is increasing.
According to the National Institute of Health, the issue is that many jobs, such as office work, require long bouts of sitting in one place. Many don’t have the space to exercise during the workday.
Also, people of all ages use electronic devices more often.
An estimated 60–85% of people in the world and two-thirds of children lead sedentary lifestyles.
Future Endeavors
Sitting for 9.5 or more hours a day has been shown to increase your risk of death, but the more active you can get, the better off you’ll be.
Researchers and health experts are committed to finding ways to fight the harmful effects of prolonged sitting. They are looking for ways to help schools and workplace environments incorporate more activity breaks in daily routines.
That means getting off the chair and getting active – at whatever level you can – can help you live a longer, healthier life.
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