Sitting for hours is now a condition that unites millions of people, especially those who work on the computer. A condition that seems harmless, but that hides important consequences for healthfrom the traffic slowed to the increased risk of chronic diseases. But not everything is lost. The good news is that Science has discovered a simple way to limit damage: just dedicate every day Between 30 and 40 minutes to moderate to intense physical activity.
One reveals it Meta-analysis published in 2020conducted on beyond 44,000 people from four different countries. The researchers found that those who move daily, even for a short time but intensely, significantly reduces the risk of mortality linked to sedentary lifestyle. The results are clear: those who do physical activity regularly, even if they spend many hours sitting, have The same levels of risk of death of those who are not sedentary.
WHO recommendations
Research data confirm the indications of theWorld Health Organizationwhich already in 2020 had updated its guidelines to counter the effects of a too static life. According to the WHO, to protect our body they are enough 150 minutes of moderate movement per week – like walking quickly – or 75 minutes of intense exerciselike running, swimming or an energetic pedaling.
Those who work all day on the computer are not sentenced to inactivity: The body needs to be stimulated, and can also be with small daily habits. There is no need to register in the gym or face exhausting training sessions: Even a fast walk, a bicycle race, gardening or cleaning the house count as a useful movement.
Each gesture matters
Even the simplest gestures contribute to general well -being. Get up from the chair to take a walk, Stretching, climb the stairs instead of taking the lift or simply walk during a phone call They are effective ways to counter sedentary lifestyle. And if you cannot immediately reach the recommended 30-40 minutes a day, Starting with a few minutes is already a first step in the right direction.
Let’s not forget that also play with your pets, dancing at home or practicing yoga It can help achieve the goal of everyday movement. The important thing is Insert the movement as an integral part of your routineuntil it becomes a habit.
Sedentary lifestyle is associated with heart problems, weight gain, diabetes, muscle pain and poor energy. But the solution, for once, is within everyone’s reach: get up, walk, breathe and moveeven just for a short time. For our body, this also makes the difference.
