Hello My Friends!
Welcome to The Vitality Project.
Today I am also going to extoll the virtues of a regular exercise program. In this case, I want to put forward the following information regarding the participation in a regular form of physical exercise.
For most people, a sedentary lifestyle is the driver that predisposes them to a whole plethora of diseases including heart disease, obesity, diabetes, arthritis, dementia, depression and premature death….this is the worst outcome!
The average person sits, drives or watches TV/plays computer games for at least 8 hours per day.
A new study published in the journal Lancet indicates that by simply exercising 60 minutes per day, most of the associated health risks attributed to a sedentary lifestyle can be mostly averted.
In a recent study involving over one million people, researchers found that in addition to the greater health risks associated with being sedentary, the economic burden globally is estimated at 67 billion in 2013!
Many organizations including the World Health Organization (WHO) have previously recommended that adults aged 18-64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week.
In this particular study, researchers analyzed 16 studies which included data from over 1 million people.
They formed four groups of individuals based on their level of moderate-intensity exercise, ranging from 5-75 minutes per day. Moderate-intensity exercise was defined as walking 3.5 miles per hour or cycling at 10 miles per hour.
Results from this study indicated that those who spent 8 hours a day sitting but were physically active had a significantly lower risk of death compared to people who spent fewer hours sitting and were not physically active.
In addition, it was also discovered that the associated increased risk of death attributed to spending 8 hours sitting was eliminated by 1 hour of physical activity per day!
Those people who were found to have the greatest risk of death were those who sat for prolonged periods of time but were also mostly inactive. Theses individuals were 28-59% more likely to die early, compared with those in the most active group.
This associated risk of dying prematurely (from being inactive) is similar in extent to that associated with smoking and obesity!
The study also found that only approximately 25% of participants did an hour or more of exercise per day!
When you read about the great increase in disease burden in our glodal community, this sad fact should answer some of your concerns as to why this is happening?
Also observed in the study was the effect of the time spent watching TV in a subgroup of approximately half a million people.
Here is what this study found.
The reseatchers discovered that watching TV for 3 hours per day was associated with an increased risk of death in all activity groups, except among the most active.
The take-away message is clear!
So many people commute to work and have office-based jobs. It becomes a challange when there is no practical way to escape sitting for prolonged periods of time. In this case, take breaks, walk around the office, stretch and stay loose. Get out for a walk at lunchtime, going for a run in the morning or cycling to work.
An hour of physical activity per day is the ideal, but if this is unmanageable, try at least doing some exercise at several times each day can help reduce the risk.
Dr. Kevin J. McLaughlin
The Vitality Project.