Does sitting erase the benefits of exercise?

Exercise or activity it all adds up.

Even if you exercise, being sedentary is a health risk. If you sit all day long then the recommended 150 minutes a week or 30 minutes a day of exercise may not be enough.

Researchers from Columbia University suggest that a 3:1 ratio of sedentary to active minutes counteracts the health risks from not moving enough.

Sit for 45 minutes do some light activity for 15 minutes. You can mix and match fitness and movement to get the same health rewards.

Using data from studies in the United States, Sweden and the United Kingdom researchers from Columbia University looked at 130,000 adults to understand how different combinations of activity affected mortality. These combinations included higher intensity activities like running, with light activities including housework and sitting.

What did they find out?

The most important finding was that the benefits of 30 minutes of moderate-to-vigorous exercise were dependant on how you spent the rest of the day.

Researcher Keith Diaz, Ph.D., assistant professor of behavioral medicine and director of the exercise testing laboratory at Columbia University says,

“It is not as simple as checking off that ‘exercise’ box on your to-do list. A healthy movement profile requires more than 30 minutes of daily exercise. Moving around and not remaining sedentary all day also matters.”

Keith Diaz

What does that mean?

30 minutes of moderately intense exercise does decrease the odds of early death by up to 80%

BUT, only if you sit for less than 7 hours a day. It doesn’t change the risk of an early death for those who sit more than 11 hours a day.

30 minutes of exercise is not enough

If you want the health benefits from activity movement throughout the day makes the difference.

Using the 3:1 formula the researchers suggest the following movement guidelines to reduce the risk of early death.

• If you exercise for 55 minutes, than do 4 hours of light physical activity during the day.
• Exercise for 13 minutes than 5.5 hours of light physical activity.
• Do 3 minutes of exercise than you need to do 6 hours of light physical activity.

What can you do?

We have engineered movement out of our day. No need to open the garage door, vacuum, wash your dishes. There is a device for that. Do a little reverse engineering and make life just a little bit harder. Whether it is gardening, housework, or exercise be more active all day.

Your health will improve and you might even sleep better too.

Change your mind, change your health,

Shayla