The World Health Organization recommends that we engage in moderate to vigorous physical activity for at least 150 minutes a week. Activities at a light level do not count towards this recommendation, and studies show that even those who stand all day at work do not have a reduced mortality rate.

          However, many guidelines suggest that exercising just once a day cannot compensate for prolonged sitting. This has led to campaigns stating that 'sitting is the new smoking,' as smoking used to be the leading cause of death, but now, a lack of physical movement is rapidly becoming a major cause of death, making prolonged sitting comparable to smoking.


          There are campaigns promoting standing while working and during meetings. Even if we exercise for at least 20 minutes a day as recommended by the WHO, it cannot compensate for the sedentary behavior of sitting or lying down for about 20 hours a day. This is because when muscles are inactive, energy expenditure decreases, and excess sugar accumulates in the bloodstream, increasing the risk of diabetes and other health issues.


So, what is better? What should we do??


          According to research from Maastricht University, which surveyed 61 individuals who do not regularly exercise, the first group consisted of healthy individuals with normal weight, the second group included those who were overweight, and the third group comprised overweight individuals with diabetes. They measured heart health, metabolism, cholesterol levels, and insulin resistance, and then divided the study into three phases, each lasting four days with different lifestyles.


          Phase 1 – Participants sat for 14 hours a day, only getting up during breaks to use the restroom.


          Phase 2 – Participants sat for 13 hours (the average sitting behavior of people in Bangkok) and exercised for 1 hour on a stationary bike at a moderate pace.


          Phase 3 – Participants sat for only 8 hours a day, but for the remaining 5 or 6 hours, they had to alternate between standing or engaging in light activities like walking.


The results were as follows:


          - The calorie expenditure during Phase 2 (when cycling for 1 hour) was the same as in Phase 3 (when standing or walking lightly). After each phase, scientists measured health indicators to compare with the start of the experiment and among the phases.


          - In the first phase, where participants sat for 14 hours, both men and women showed increased insulin resistance and worsened cholesterol levels. The cells lining the blood vessels also changed (which, if not good, can affect blood vessels and the heart, increasing the risk of heart disease). This indicates that just 4 days of prolonged sitting negatively impacts both metabolism and heart health, even in healthy individuals who have never experienced these issues before.


          - However, after completing Phase 2, where participants cycled for 1 hour a day, the condition of the cells lining the blood vessels improved compared to the end of the prolonged sitting phase, although insulin sensitivity and cholesterol levels did not change.


          - At the end of Phase 3, where participants alternated standing and walking for at least 5 hours, insulin and cholesterol levels improved, but the condition of the cells lining the blood vessels did not change and did not affect heart health.


          Although the results are from a small, short-term study with a limited sample size, they provide preliminary information that we can use to adjust our behaviors. Moderate exercise increases blood circulation, strengthens the heart, and improves circulatory health.


          Meanwhile, standing and moving frequently throughout the day affects metabolism by allowing muscles to work, helping to utilize blood sugar, stabilize insulin levels, and release substances that help reduce bad cholesterol.


          Therefore, it is recommended that individuals at risk of diabetes focus on increasing their movement throughout the day, while those at risk of heart disease may prioritize exercise more. Ideally, living an active lifestyle with frequent movement and regular exercise is the best approach.

 

Thank you for the information from www.thaihealth.or.th