Stand up for yourself at least a lot more than you probably are.
For an Australian study suggests that standing at least five hours a day is vital for “optimal” health.
Researchers believe they have discovered exactly how much time we need to spend sitting, sleeping, standing and exercising each day to have and maintain a healthy heart.
Experts have warned for years that being sedentary too much during the day increases the risk of numerous health problems, including weight gain, type 2 diabetes, cancer and even an early grave.
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 need to spend sitting, sleeping, standing and exercising each day to have and maintain a healthy heart.
A little more than two hours a day should be devoted to vigorous exercise, such as working out in the gym or walking.
Light exercises, such as doing housework or making dinner, should count for two more.
And when it comes to sleep, eight hours and twenty minutes of shut eye is key.
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 expert in exercise physiology at Swinburne University of Technology, Melbourne, added: “For different markers of health, from waist circumference to glucose in fasting, 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, moving around as much as you can is always encouraged when so much of life requires us to sit in front of screens.
“Less time sitting and more time standing, doing physical activity and sleeping give great boosts 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 by calculating 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 unreal for the working week, says EMILY STEARN
How I wish I only had to sit for six hours a day.
Instead, I’m often sitting for 10 hours or more during the workday.
I like to stay as active as possible during the week, breaking up my day with a long walk and fresh air.
Come evening I try to increase my activity level by going for a run, going to the gym or seeing friends.
But I’m definitely not getting the recommended amount of sleep per day. If I’m lucky it’s seven, but realistically it’s more like six and a half.
EMILY’S TYPICAL DAY
12.5 HOURS SITTING
2 HOURS DEPENDENT
7 HOURS SLEEPING
1 HOUR OF MODERATE TO VIGOROUS PHYSICAL ACTIVITY
1.5 HOURS LIGHT INTENSITY PHYSICAL ACTIVITY
That’s not my day, says STEPHEN MATTHEWS
What I would give to get eight hours and 20 minutes of sleep every night.
If I’m being honest, I’d probably only do about six, go to bed around midnight and wake up at 6am.
There is also no possibility that it exceeds more than two hours of physical activity each day.
After walking part of the way home, I’ll come in late in the evening and collapse on the sofa.
TYPICAL STEPHENS DAY
14 HOURS SITTING
2 HOURS DEPENDENT
6 HOURS SLEEPING
2 HOURS OF LIGHT INTENSITY PHYSICAL ACTIVITY
Factors that could distort the results, smoking history, education and diet were also taken into account.
They found that those with “optimal” scores spent “substantially” less time sitting, more time standing, and “substantially more active time doing physical exercise.”
People with type 2 diabetes and who had an “optimal composition on average” also favored higher levels of sleep time.
Writing in the journal Diabetologia, the researchers added: “Sedentary behavior is negatively associated with cardiometabolic health..
“Less time spent being sedentary and more time spent in physical activity is associated with improved plasma glucoseinsulin sensitivity, insulin levels, fat percentage and triacylglycerol and cholesterol levels.’
They acknowledged, however, that the datait was only “a recommendation” and the use of people’s time should be “realistic and balanced”.
There may be problems in the data to differentiate exactly how much time participants spent in each of the types of activity measured.
For example, standing was reported to be very similar to light physical activity.
Dr Brakenridge added that which activities people favored over others would naturally affect the results.
“Sleep can be harmful to health if it replaces exercise time, but beneficial if it replaces sedentary behavior.
“That’s why we need integrated guidelines that take into account the entire spectrum of human behavior.”
He added: “People can advocate for more time for exercise, although it is not feasible to have 10 hours of exercise and zero hours of sedentary behaviour, time use needs to be realistic and balanced.
“It’s 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.
Although researchers have calculated what adults should ideally aim for in terms of activity, people are likely to 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.
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