Exercise vs. Standing? You Probably Need to Do Both
Exercise alone is actually probably not enough for us to achieve as well as maintain not bad health.
We must also try to sit less, according to a fascinating fresh study of the separate physiological effects which exercise as well as light, almost-incidental activities, such as standing up, can have on our bodies. By currently, we all know which regular exercise is actually not bad for us. The United States national exercise guidelines, which are based on a wealth of scientific evidence, recommend at least 150 minutes of moderate exercise each week in order to lengthen our life spans as well as reduce our risks of a variety of diseases.
In practice, This specific recommendation translates into 30 minutes almost daily of exercise which should be brisk enough to raise our heart rates as well as make us gasp a bit for breath.
yet exercising 30 minutes a day leaves us plenty of time for different activities, the primary one of which (apart coming from sleeping) tends to be sitting. A typical office worker can easily log more than 10 or 11 hours a day in a chair, according to studies of how we spend our time.
These long stretches of sitting have been associated having a variety of health concerns, including increased risks for diabetes, obesity as well as poor cholesterol profiles.
yet whether 1 session of exercise most days can reduce or cancel out those risks or whether we also need to find ways to sit less has remained scientifically uncertain.
So for the fresh study, which was published This specific month in Scientific Reports, researchers at Maastricht University from the Netherlands decided to ask several groups of men as well as women to upend their lives temporarily for science.
Some of the 61 adults whom the scientists recruited were normal weight as well as generally healthy; others were overweight; as well as still others both overweight as well as diabetic. None exercised regularly.
The scientists invited these men as well as women to the university performance lab as well as tested them for various markers of cardiac as well as metabolic health, including insulin resistance as well as cholesterol levels.
Then the researchers had each volunteer complete three distinct, four-day sessions of living calculatedly exaggerated lifestyles.
During one, the men as well as women sat for 14 hours a day, their chair time interrupted only by bathroom breaks.
During another of the four-day sessions, they substituted one hour of their sitting time with exercise, pedaling a stationary bicycle at a moderate pace for an hour. The different 13 hours, they were back in a chair.
Finally, for the third of the sessions, they sat for about eight hours a day yet spent the different 5 or six hours of their waking time standing or strolling about at a casual, meandering pace.
The calories which they burned during these activities, whether cycling or standing as well as light walking, were about the same.
After each four-day block, the scientists repeated the health tests coming from the start as well as then compared them.
The results diverged in illuminating ways after each session.
After four days of sitting nonstop, the men as well as women showed greater insulin resistance as well as undesirable alterations in their cholesterol levels. They also had blood markers showing detrimental alterations to their endothelial cells, which line our blood vessels, including our arteries; when those cells are unhealthy, the risk of cardiac disease rises.
In effect, four days of uninterrupted sitting seemed to be undermining the volunteers’ metabolic as well as heart health, including among those who had no symptoms of metabolic problems at the start.
yet after four days which included moderate bicycling, the volunteers displayed enhanced endothelial cell health, compared to when they had sat nonstop.
Their insulin sensitivity as well as cholesterol profiles were unchanged, though.
On the different hand, insulin as well as cholesterol levels both were better after four days of standing or strolling for at least 5 hours a day, the scientists found.
yet the volunteers’ endothelial-cell health had not budged. The light activity seemed not to have affected which marker of heart health.
Over all, the results suggest which exercise as well as standing up have distinct effects on the body, says Bernard Duvivier, a postdoctoral researcher at Maastricht University, who led the fresh study.
Moderate exercise seems to hone endothelial as well as cardiac health, he says, probably in large part by increasing the flow of blood through blood vessels.
Standing up, on the different hand, may have a more pronounced as well as positive impact on metabolism, he says, perhaps by increasing the number of muscular contractions which occur throughout the day. Busy muscles burn blood sugar for fuel, which helps to keep insulin levels steady, as well as Discharge chemicals which can reduce bad cholesterol.
Of course, This specific study was smaller as well as quite short-term, with each session lasting only four days. Over a longer period of time, the biological impacts of both moderate exercise as well as less sitting would likely likely become broader as well as more encompassing.
yet even so, the findings are compelling, Dr. Duvivier says, especially for those of us who often are deskbound.
“People should understand,” he says, “which only moderate exercise is actually not enough as well as This specific’s also necessary to reduce prolonged sitting.”