2023-12-11 14:00:30
Welfare
You don’t need to be an athlete to improve your health. By dedicating a few minutes each day, you can avoid the damage created by a sedentary lifestyle
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We live in a society that is increasingly becoming more sedentary. Technology has made many aspects of our daily lives easier, but it has also contributed to us spending a large part of our day sitting in front of a screen. Whether for work or leisure, the reality is that many people spend more time at their desk or on the couch than anywhere else.
This sedentary lifestyle represents a significant risk to public health. Countless studies have shown that spending long periods of time sitting can increase the risk of heart disease, diabetes, obesity and a host of other health problems. According to the World Health Organization (WHO), lack of physical activity is the main cause of approximately 21% to 25% of breast and colon cancers, 27% of diabetes cases, and 30% of cases of diabetes. of ischemic heart disease.
For all this, it is essential to exercise. Incorporating physical activity into our daily routine can counteract the harmful effects of a sedentary lifestyle and provide a number of additional health benefits, such as improving cardiovascular health, increasing energy, improving mood, and promoting better sleep. But how much exercise is enough to counteract the effects of sitting all day?
Aim for the minimum
One of the pieces of advice we often hear about physical activity is that we should aim to walk 10,000 steps a day or do between 150 and 300 minutes of moderate-intensity physical activity a week, as recommended by the World Health Organization ( WHO). These are wonderful goals to keep in mind, and in an ideal world, we would all have the time and energy to meet them and maybe even exceed them.
However, the reality is that daily life can get in the way in many ways. Between work, family responsibilities, and other commitments, it can be difficult to find the time and motivation to exercise so much. But don’t worry, the good news is that you don’t need to be an Olympic athlete to improve your health.
In fact, a recent study in the British Journal of Sports Medicine suggests that we only need 22 minutes of moderate to vigorous exercise each day to significantly reduce the risk of mortality associated with a sedentary lifestyle. This is a fairly affordable and realistic amount of time for most people. Maybe that means going for a walk around your neighborhood after dinner, opting to take the bike instead of the car, or doing a quick yoga session at home before going to work. Any movement is a step in the right direction.
As always, the key is consistency. Instead of worrying about reaching a specific goal each day, try to do what you can and remember that every little bit helps. And most importantly, try to find an activity that you really enjoy. Not only will it be easier for you to maintain it in the long term, but it will also be more enjoyable for you.
So forget about the “all or nothing” mentality. You don’t need to run a marathon or lift heavy loads to get the benefits of exercise. It is true that, as a general rule, the more exercise, the better your health. However, you only need to move a little each day to avoid the most harmful effects of a sedentary lifestyle. Remember, no matter how much time you spend sitting in front of a screen, it is always beneficial to get up, stretch, and move regularly.
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