Various activities such as standing, lying down, sitting, and engaging in sports. - Optimizing a Day for Optimal Health
What's the ideal amount, frequency, and duration of daily physical activity for better heart health?
Researchers Christian Brakenridge from Swinburne University in Australia and his team tried to answer this question in relation to preventing heart disease, stroke, and diabetes.
Striking a balance
Most exercise guidelines recommend 2.5 to 5 hours of moderate to high-intensity physical activity per week. But new evidence suggests that our daily routines can significantly affect our health.
They studied over 2000 individuals who wore body sensors for seven days. This data provided insights into their average 24-hour activities.
Before the study, the participants' waist size, blood sugar, and insulin levels were measured. The data was then matched, analyzed, and compared to health risk markers (e.g., heart disease and stroke risk scores) to create a model.
Using this model, the researchers discovered which daily routines could decrease the risk of heart disease and blood sugar levels. This led to optimal combinations of sedentary, standing, light, and moderate-intensity activities.
The perfect 24-hour routine
► 2 to 2.2 hours of light activity daily.
► 1.4 to 2.2 hours of moderate to intense activity.
► 4.1 to 6.1 hours of standing per day.
► 5.4 to 7.1 hours of sitting.
► 7.5 to 9 hours of sleep each night.
Light physical activity (not planned exercise, like walking less than 100 steps per minute - e.g., going to the bathroom or leisurely strolls) had a strong connection with blood glucose levels, especially in people with type 2 diabetes.
Frequently breaking up our sitting with light physical activity (like a 3-5 minute walk every hour) can also boost metabolism, especially in the afternoon.
Two hours daily of moderate to intense physical activity - that might sound like a lot. However, it doesn't mean high-intensity workouts but just regular brisk walking (more than 100 steps per minute).
These results need further confirmation from long-term studies.
App users: Take part in our survey to share how many hours of exercise you do weekly. How much sport do you do per week?
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Source: symclub.org
