Training with weights for an hour or more can eliminate health risks associated with sitting for eight or more hours a day – whether at work, home or commuting.
People today are spending the majority of their waking hours sitting down by either driving to work, sitting in the office, driving home and watching television. Current physical activity guidelines recommend that adults do at least 150 minutes of moderate-intensity exercise per week.
Scientists have over the years found evidence that the lack of physical activity contributed to the increase of several diseases and to an early death. According to statistics, more than 5 million people of the world’s population die each year as a result of failing to meet the recommended daily activity levels.
In a new analysis, published in The Lancet, researchers examined 16 studies, which included information from more than one million men and women from mainly western Europe, the United States and Australia. Individuals were divided into categories depending on their level of moderate intensity physical activity, ranging from less than 5 minutes per day as the lowest group to over 60 minutes in the upper group.
Scientists discovered that 60 to 75 minutes of moderate intensity exercise per day were sufficient to eliminate the increased risk of early death associated with sitting for over eight hours per day. It was also found that as many as three out of four individuals in the study failed to reach this level of daily activity.
Those individuals who were physically inactive were between 28 to 59 percent more likely to die early compared with people who engage in regular physical activity.
Researchers concluded that it is possible to reduce and even eliminate risks associated with prolonged periods of sitting at office-based jobs if people are active enough. Whether exercise meant training with weights in the morning, going for a walk at lunchtime or cycling to work, the importance of getting active countered health risks associated with prolonged sitting.