A sedentary lifestyle is extremely harmful

A healthy lifestyle is associated with physical activity, but a new study shows that even without intense exercise, you can improve your health. The key is to reduce the amount of time spent sitting.

As we age, our risk of developing metabolic syndrome – a collection of problems including insulin resistance, excess weight, high blood pressure and lipid metabolism disorders – increases. These factors increase the likelihood of cardiovascular disease and type 2 diabetes. Guidelines suggest that older adults need at least 150 minutes of moderate to vigorous-intensity physical activity per week. However, new work shows that even without meeting these guidelines, it is possible to reduce risks by simply reducing the time spent sitting.

Today’s seniors spend most of their day in a sedentary position – about 60% of their waking hours. This leads to metabolic deterioration and an increased likelihood of dangerous diseases. Researchers found that metabolic risks increase markedly when sitting for more than 8.3 hours a day, even in the presence of moderate physical activity.

The analysis was based on data from the NU-AGE project, which studied the impact of diet and lifestyle on the health of older adults from four European countries. The study involved 871 people aged between 65 and 79 years old. Their activity levels were recorded using accelerometers that participants wore for a week. The data obtained allowed people to be divided into three groups based on the time spent sitting: low, medium and high.

People who sat less were twice as likely to engage in moderate to high intensity physical activity. About half of the subjects met WHO norms for physical activity. However, even among the sedentary participants, those who spent less time sitting had healthier metabolic rates.

The results confirmed that the less a person sits, the lower their risk of metabolic syndrome. This rule of thumb applies even in the absence of significant physical activity. People who spent the least active days sitting had better blood sugar levels, blood pressure and waist circumference.

Another important observation is that time spent outside of sedentary time does not have to be replaced by vigorous exercise. Even light activity, such as walking around the house or moving slowly, can help reduce risks. This is especially important for older adults who have difficulty sticking to high-intensity exercise.

The new study emphasizes that reducing time spent sitting is an independent factor in promoting health, regardless of physical activity level. Even if you can’t keep up with your exercise routine, simply getting up more often can be beneficial to your body.