Prevention & Recovery
This is how many hours you should be sitting, sleeping, standing and exercising each day
Photography, Emma Simpson, Unsplash.com
Prevention & Recovery
This is how many hours you should be sitting, sleeping, standing and exercising each day
How much time do you spend sitting a day? What about standing?
When sedentary lifestyles are the norm, finding the right balance between sitting, sleeping, standing and exercise is crucial for maintaining overall health and well-being. Getting daily movement in is great, but if you’re spending the rest of the day at your desk, the benefits of your hard work may decrease.
A recent study conducted by researchers at Swinburne University of Technology and the Baker Heart and Diabetes Institute in Australia has shed light on the optimal distribution of these activities throughout the day, providing valuable insights for how we can strive to lead a healthier lifestyle.
The Ideal Daily Balance
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According to the findings of the study, the ideal daily balance comprises the following:
- 6 hours of sitting
- 5 hours and 10 minutes of standing
- 8 hours and 20 minutes of sleeping
- 2 hours and 10 minutes of light-intensity physical activity
- 2 hours and 10 minutes of moderate-to-vigorous physical activity
If you’re thinking, “How am I supposed to get two hours of vigorous physical activity every day?” let’s first understand the nuances behind each category.
Breaking Down the Recommendations
The researchers emphasize that the suggested breakdown encompasses a wide range of health markers and contributes to overall optimal health. For instance, light-intensity physical activity can encompass everyday tasks such as household chores and meal preparation, while moderate-to-vigorous physical activity includes intentional exercises like brisk walking or gym sessions.
Addressing Realistic Challenges
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We know the feasibility of meeting these recommendations poses a challenge—long working hours, familial responsibilities and lifestyle habits can make it difficult to adhere to a structured regimen. So what’s the best way to tackle the problem?
Fitness, wellness and nutrition experts emphasize the importance of prioritizing good-quality sleep and incorporating movement into daily routines.
Suggestions include:
- Gradually increasing movement: Instead of striving to meet the recommendations rigidly, try to gradually incorporate more movement into your day. This can involve taking short walks, integrating standing breaks into sedentary activities, or opting for active modes of transportation, like your bike.
- Creating healthy habits: Investing in tools such as standing desks for home or office use and scheduling walking meetings can promote greater movement and reduce prolonged periods of sitting.
- Prioritizing recovery: While regular exercise is essential for overall health, it's equally crucial to allow your body adequate time for rest and recovery. Balancing periods of activity with restorative practices, like stretching and meditation, can prevent burnout and injury.
Building Sustainable Practices
Ultimately, the best schedule is the one that you can stick to every day. Rather than adhering strictly to specific guidelines, focus on making gradual, positive changes that suit your needs and preferences.
By adopting a flexible approach and prioritizing movement and healthy sleep habits, you can work towards achieving a more balanced lifestyle that promotes overall health and well-being in the long term.
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