Saed News: When you sit for long periods, physical changes begin to occur in your body. According to research, prolonged sitting increases the risk of chronic health issues such as diabetes, spinal problems, digestive and rectal diseases, heart disease, and certain cancers. It can also have negative effects on mental health.
According to the Family Magazine section of Saed News, citing Science Alert, we already know that excessive sitting is harmful, but a new study adds important details: if you sit or lie down for more than 10.5 hours a day, regular exercise may not be enough to counteract the increased risk of serious heart problems. This finding enhances our understanding of the battle between the dangers of a sedentary lifestyle and the activities that might protect us from its health consequences.
This study, conducted by a team from MIT and Harvard, suggests that guidelines should be established for both the maximum amount of time people should sit and the minimum amount of time they should exercise. One of the researchers, Shan Khorshid, states:
"Our findings highlight the need to reduce sedentary time to lower cardiovascular risks. Sitting for 10.6 hours per day is a key threshold associated with increased heart failure and mortality from cardiovascular diseases."
Previous studies have discussed the mechanism of compensation—where exercise is believed to counterbalance the effects of prolonged sitting. However, physical activity alone may not be able to reverse all the health problems caused by excessive sitting.
Of course, this does not mean that exercise is unimportant—numerous studies have shown that even small increases in activity can improve health. However, it is equally crucial to be mindful of how much time you spend sitting. The researchers emphasize:
"Avoiding more than 10.6 hours of sitting per day could be a realistic minimum goal for improving heart health."
This research has been published in the Journal of the American College of Cardiology.
Recommended Solutions for People Who Must Sit for Long Periods
People who spend long hours sitting—such as those who must remain seated during long travels, office workers, and computer users—are advised to avoid prolonged sitting by standing up every hour for a few minutes. Walking around, stretching, or doing light exercises can help maintain their health.
How to Avoid Prolonged Sitting
Aside from people who enjoy lying down for hours in front of the TV without moving, some individuals have no choice but to sit for extended periods due to work obligations. There is a solution for them: they should schedule breaks every 1 to 2 hours, standing up and walking for at least 2 to 5 minutes.
For those who study or watch television for long hours, there are ways to incorporate movement without completely stopping their activities. For example, they can lie on their back and cycle their legs for five minutes while reading or watching TV, or use any other movement techniques they find practical.
Walking Is Not a Substitute for Exercise
A cardiovascular disease specialist emphasizes an important point: walking alone cannot and should not replace daily exercise. Walking is a quick solution to break up prolonged sitting, but every person still needs at least 3.5 hours of physical activity per week—which amounts to 30 minutes per day.According to the Family Magazine section of Saed News, citing Science Alert, we already know that excessive sitting is harmful, but a new study adds important details: if you sit or lie down for more than 10.5 hours a day, regular exercise may not be enough to counteract the increased risk of serious heart problems. This finding enhances our understanding of the battle between the dangers of a sedentary lifestyle and the activities that might protect us from its health consequences.
This study, conducted by a team from MIT and Harvard, suggests that guidelines should be established for both the maximum amount of time people should sit and the minimum amount of time they should exercise. One of the researchers, Shan Khorshid, states:
"Our findings highlight the need to reduce sedentary time to lower cardiovascular risks. Sitting for 10.6 hours per day is a key threshold associated with increased heart failure and mortality from cardiovascular diseases."
Previous studies have discussed the mechanism of compensation—where exercise is believed to counterbalance the effects of prolonged sitting. However, physical activity alone may not be able to reverse all the health problems caused by excessive sitting.
Of course, this does not mean that exercise is unimportant—numerous studies have shown that even small increases in activity can improve health. However, it is equally crucial to be mindful of how much time you spend sitting. The researchers emphasize:
"Avoiding more than 10.6 hours of sitting per day could be a realistic minimum goal for improving heart health."
This research has been published in the Journal of the American College of Cardiology.
Recommended Solutions for People Who Must Sit for Long Periods
People who spend long hours sitting—such as those who must remain seated during long travels, office workers, and computer users—are advised to avoid prolonged sitting by standing up every hour for a few minutes. Walking around, stretching, or doing light exercises can help maintain their health.
How to Avoid Prolonged Sitting
Aside from people who enjoy lying down for hours in front of the TV without moving, some individuals have no choice but to sit for extended periods due to work obligations. There is a solution for them: they should schedule breaks every 1 to 2 hours, standing up and walking for at least 2 to 5 minutes.
For those who study or watch television for long hours, there are ways to incorporate movement without completely stopping their activities. For example, they can lie on their back and cycle their legs for five minutes while reading or watching TV, or use any other movement techniques they find practical.
Walking Is Not a Substitute for Exercise
A cardiovascular disease specialist emphasizes an important point: walking alone cannot and should not replace daily exercise. Walking is a quick solution to break up prolonged sitting, but every person still needs at least 3.5 hours of physical activity per week—which amounts to 30 minutes per day.
