Standing up for yourself, literally, has many benefits. An Australian study has suggested standing for at least five hours a day for optimal health. He also found exactly how much time we should be sitting, sleeping, standing and exercising each day to keep our hearts healthy.
The study breaks down a wide range of health markers from waist circumference to fasting glucose for each behavior, said Dr. Christian Brakenridge, study author and an expert in exercise physiology at Swinburne University of Technology, Melbourne.
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, physical activity and sleep give big boosts to our cardiometabolic health, Brakenridge said, quoted by daily mailUK.
What does the study determine?
The study found that devoting two hours a day to vigorous exercise such as working out at the gym or going for a brisk walk, and light exercise such as doing housework or making dinner could have significant health ramifications. When it comes to sleep, eight hours and twenty minutes of shut-eye is key.
The researchers emphasized that if these measures are followed consistently, they will have long-lasting benefits for heart health.
The researchers analyzed data from more than 2,300 volunteers, aged 60 on average. A quarter had type 2 diabetes. They tracked activities for eight days using a small monitor worn on their thighs, calculating how much time each person spent sitting, standing and sleeping.
The researchers said that less time spent being sedentary and more time spent being physically active was associated with improved plasma glucose, insulin sensitivity, insulin levels, percentage of body fat and levels of of triacylglycerol and cholesterol.
They took into account factors such as smoking history, education and diet, type 2 diabetes of the volunteers.
You may be doing more physical activity than you think
The research showed that standing was recorded as similar to doing light exercise in a day. For example, walking less than 100 steps per minute, such as going to a water cooler, the bathroom, or going for a walk with friends, could help control glucose, especially in those with type 2 diabetes.
Light physical activity, such as walking for 3 to 5 minutes every hour, can improve metabolism, especially after lunch.
Moderate to vigorous physical activity for more than 2 hours a day or more than 100 steps a day is good even if you don’t commit to exercising for exactly 2 hours and 10 minutes.
Sleep can be harmful to health if it replaces exercise time, but beneficial if it replaces sedentary behavior. That is why we need integrated guidelines that take into account the whole spectrum of human behaviour, said Dr Brakenridge as quoted by the daily mailUK.
The sleep coefficient
There is good evidence linking sleep deprivation to poor metabolic health. When you’re tired, you’re less likely to exercise and eat less healthily, and you feel more stressed, says Dr. Edward Phillips, associate professor of physical medicine and rehabilitation at Harvard Medical School, citing a separate study published by the European Heart Journal in November 2023.
So when a person is sleep-deprived (ie, routinely sleeps for less than six hours a night), they should prioritize getting at least seven hours of sleep each night over more exercise.
Dr. Maj Gen (R.) Susheel Kumar Malani, Professor and HOD, Cardiology, DPU Super Specialty Hospital, Pimpri, said as quoted India today, Sleep deprivation can intensify the physiological stress response, further increasing blood pressure and heart rate. In addition, stress can affect the quality and duration of sleep, leading to a vicious cycle that exacerbates the negative impact on heart health.
Dr. Yong Chiat Wong, Group Chief Scientist, Medical and Technical Affairs, ZzzQuil, P&G Health, explains how sleep plays a crucial role in heart recovery. During sleep, our breathing rate, heart rate and blood pressure naturally decrease. Interrupted sleep makes it difficult for the heart to rest and disrupts the body’s immune processes. Sleep deprivation may increase the risk of immune-related diseases, said Dr. Wong, quoted in a report by India today.
how to move
To make sure you get out of the chair, fill the bottle and drink it throughout the day before you can use the bathroom, recommends Dr. Phillips of Harvard Medical School. Another useful habit: take a short walk after lunch or dinner. Using your large leg muscles helps absorb the glucose load from your meal, which helps regulate blood sugar and insulin levels, explains a report from Harvard Medical School.
A smartphone or smartwatch can help you track your daily steps or daily activity if you wear it every day.
Techniques such as meditation, yoga and regular exercise can help reduce stress levels. Experts suggest that maintaining a consistent sleep schedule, creating a relaxing sleep environment, and limiting the use of caffeine and electronic devices before bed can improve sleep quality.
You can also opt for an active commute instead of driving, and prioritizing bedtime over watching TV in the evening to improve your sleep pattern, a report published in the conversation suggests referencing the Australian study.
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