Sitting for long periods of time is not just about soreness in the back and waist; it can also accelerate your aging process!
The team from Sun Yat-sen University published a significant study in "Gerontology": prolonged sitting is closely related to aging, and there is a certain type of exercise that can reverse the aging process and enable you to live a long and youthful life!
1、Sitting for long periods ages one quickly. Exercise can "freeze" one's aging process.
Sitting for long periods = accelerating aging. Those who persist in moderate-intensity exercises not only age more slowly but also have a longer lifespan. What is moderate-intensity exercise? Walking fast, cycling, dancing, climbing stairs... These daily activities have a metabolic equivalent of around 4 METs (sitting for long periods only has 1 MET, and normal walking 3.3 METs). In simple terms, once you get moving, you've already won half the battle.
2、Exercise for 22 minutes every day can counteract the harm caused by prolonged sitting.
Since sitting for long periods is so harmful, how can we remedy this situation?
In 2023, the British Journal of Sports Medicine provided the answer: 22 minutes of moderate-to-vigorous physical activity every day can offset the risk of death caused by prolonged sitting!
This study followed 12,000 people and found that regardless of whether you sit for 8 hours or 12 hours a day, as long as you move for at least 22 minutes, the risk of death will be significantly reduced.
This is truly the life-saving solution for those who spend long hours sitting - no need to run marathons, no need to lift weights until you collapse, just take a brisk walk, ride a bike, or dance, and your body can "restart".
3、What constitutes "moderate-intensity exercise"?
Two methods for easy determination:
3.1 Check heart rate
- Maximum heart rate = 220 - age
- Moderate intensity: Heart rate is between 60% and 85% of the maximum heart rate (approximately 100 to 140 beats per minute)
- High intensity: Heart rate > 140 beats / minute
- Low intensity: Heart rate < 100 beats / minute
3.2 By feeling
- Moderate intensity: Shortness of breath, able to speak but not to sing, a bit tired but not to the point of being unable to breathe properly.
- High intensity: Have to take a deep breath after a few sentences.
- Low intensity: Such as shopping or walking, basically not considered.
4、When exercising, don't forget these points.
4.1 .Warming up cannot be skipped Start running suddenly? Be careful of muscle strain! Before exercising, do dynamic stretching; after exercising, do static relaxation to allow the body to adapt to the rhythm.
4.2 . Progress gradually is the safest approach Novices should not start with intense training right away. Begin with low to moderate intensity and gradually increase the intensity. Those with good physical condition can challenge high-intensity workouts, but don't push yourself too hard.
4.3.Don't drink too much water after exercising
Be careful of bloating and breathing difficulties! Take small sips and drink slowly to allow the body to absorb properly.
4.4. Don't smoke or drink alcohol before or after exercising
During exercise, the heart and lungs are under heavy load. Smoking and drinking will only make things worse and increase the risk of accidents.
4.5.Middle-aged and elderly people should be evaluated first Before high-intensity exercise
It is best to have a physical examination.