It’s good news for nappers, but bad news for people who sit on couches: New research shows that even sleeping is better for you than sitting.
A study found that any activity, from jogging to taking a nap, can reduce the risk of heart disease and stroke compared to long periods of sitting.
Adequate sleep has been found to have a positive effect on BMI and waist circumference. Experts believe this could be because there is less time for unhealthy things such as snacks.
Exercise remains the best way to protect heart health, they said, and varying the amount of time spent sitting can lead to lower cholesterol, a healthier weight and a smaller waistline.
The new study from University College London and the University of Sydney involved 15,253 people in five countries who wore devices 24 hours a day to measure their activity levels.
Blood sugar levels were also lower when people spent more time exercising, standing or sleeping than sitting
Switching from sedentary activity to moderate or vigorous physical activity for just four to twelve minutes a day generally produced benefits.
The study found that replacing 30 minutes of sitting per day with 30 minutes of moderate to vigorous exercise had the greatest effect in people with a lower body weight.
Cholesterol levels also improved when just six minutes of sedentary behavior were replaced with exercise, although more exercise was better, their models showed.
According to the results published in the European Heart Journal, blood sugar levels were also lower when people spent more time exercising, standing or sleeping than when they were sedentary.
The results suggest a hierarchy of health benefits, with vigorous exercise such as jogging, fast cycling, football or tennis being the most beneficial.
This was followed by light exercises such as brisk walking or cleaning, then sleeping or standing.
Calculations in the study suggest that for a 54-year-old woman with an average body mass index (BMI) of 26.5, replacing 30 minutes of daily sitting or lying down with moderate or vigorous exercise also led to weight gain of 2.5 cm (2.7). percent) decrease in waist circumference and a lower BMI.
Dr Jo Blodgett, from UCL, said: “The key takeaway from our research is that while small changes in the way you exercise can have positive effects on heart health, the intensity of exercise does matter.”
“The most beneficial change we saw was replacing sitting with moderate to vigorous activity — like running, brisk walking, or stair climbing — basically any activity that gets your heart rate up and your breathing faster, even for just one or two.” “.’
The links between sleep and cardiometabolic health are more complex, she added, with clear benefits of sleep on obesity markers such as BMI and waist circumference, but little impact on blood-based markers such as cholesterol, triglycerides or blood sugar levels.
“When considering sitting versus sleep, the negative effects of sitting on these obesity measures are likely due to associated unhealthy behaviors (eg, snacking) rather than the physiological benefits of sleep itself,” she said.
The researchers pointed out that while time spent in vigorous activity is the fastest way to improve heart health, small changes can also have an impact when made over a longer period of time.
Examples include swapping a sitting desk for a standing desk for a few hours a day and walking while talking on the phone.
James Leiper, deputy medical director of the British Heart Foundation, which funded the research, said: “This study shows that replacing a few minutes of sitting with a few minutes of moderate activity can reduce your BMI, cholesterol levels, waistline -circumference and much more can be improved.” . more physical benefits.
“Getting active isn’t always easy, and it’s important to make changes that you can keep in the long term and that you enjoy.” Anything that gets your heart rate up can help.
Incorporating “activity snacks” like going for a walk while talking on the phone or setting an alarm to get up every hour and do some stargazing is a great way to fit activity into your day. to close and create a healthy, active lifestyle a habit.’
Source link
Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
