Research shows that a sedentary lifestyle can have significant health impacts, increasing the risk of heart disease, diabetes and certain cancers.
How much time should we spend sitting, standing, moving, exercising and sleeping is a concern for many people in the current context.
A study from Australian and international researchers has decoded the standard daily routine for optimal health.
The study, published in the medical journal Diabetologia, analyzed the behavior of more than 2,000 participants aged 40 to 75.
Researchers analyzed how participants spent their time sitting, standing, sleeping, and doing physical activity to determine the ideal time frame for optimal health, which included: 6 hours of sitting; 5 hours and 10 minutes of standing; 2 hours and 10 minutes of light to moderate physical activity (less than 100 steps per minute); 2 hours and 10 minutes of moderate to vigorous physical activity (more than 100 steps per minute); 8 hours and 20 minutes of sleep.
Research shows a clear trend: less sitting, more standing, more activity and more sleep are associated with better health outcomes.
Notably, participants with type 2 diabetes showed significant improvements in blood sugar control when they replaced sitting time with physical activity, especially light activity.
According to Dr Raju Vaishya, senior consultant in orthopaedics and joint replacement, Indraprastha Apollo Hospital, New Delhi (India), the above study provides valuable insights into creating daily habits and rules to help improve overall health and well-being.
Dr. Raju Vaishya notes that factors such as age, overall health, physical ability, occupation and personal preferences need to be considered.
“An older person with limited mobility may benefit from more frequent changes between sitting and standing, whereas a physically active person may need longer periods of exercise,” explains Dr. Vaishya.
Likewise, sleep duration recommendations may vary depending on each individual's circadian rhythm and sleep quality. A personalized approach, guided by a healthcare professional and self-monitoring by the individual would be ideal.
