Many specialists' daily routines are endless: long hours at the office, boring traffic jams, and watching TV at home. Thus, a prescribed daily workout session from thirty to sixty minutes would apparently improve one’s cardiovascular system; however, doctors believe that one daily workout cannot fully compensate for long hours of uninterrupted sitting. This is where the phrase “active but sedentary” comes in. There is a subtle distinction between physical activity and a sedentary lifestyle. One can fulfil the exercise requirements and still sit for most of the day. Long-term sitting is believed to be hazardous.
Why does prolonged sitting matter?
When people are in a sitting position for hours on end and are not very active, the muscles become inactive. This will also influence the way blood and glucose are transported in the organism, as well as the way fats are processed. If this behaviour is repeated for a long period of time, this can lead to other problems and consequently, to gaining too much weight/being overweight and developing many disease risks, including high blood pressure, obesity, and other cardiovascular issues. The point is that sitting in one position for some time is not harmful, but being inactive over long periods of time is the real danger.
So, can exercise undo the damage?
Regular exercise is believed to be one of the most effective methods of reducing the risk of heart disease. Numerous studies show that people who exercise regularly are healthier than those who do not exercise at all. This includes aerobic and resistance training and can improve blood pressure, cholesterol levels, sensitivity to insulin, and other parameters of fitness.
However, one should note that exercise should be considered as only one element of an active lifestyle rather than as a compensatory measure for a day of little-to-no activity. For example, thirty minutes of exercise followed by eight hours of sitting at work are not the same as breaking up passages of prolonged sitting with moments of standing or short light movements.
The ‘active but sedentary’ trap:
There is a common misconception about exercising being good enough to simply mark off your exercise for the day. Doing this ignores the fact that there is really more to think about with regard to your exercise or movement during the day. Instead of only asking the question of whether you did exercise that day, doctors suggest asking yourself how much you were moving during your day, rather than just trying to fit in your exercise.
The “Every 30 Minutes” Rule: Those in the health profession advise taking a break every 30 minutes of inactivity to allow your body to maintain proper circulation and make sure that even small physical activities promote metabolism. You can change your routine to reflect a more active lifestyle. You can take breaks at your workplace, avoid sitting while talking on the phone, try to walk rather than drive to short distances, or use stairs whenever possible.
What should a healthy routine look like?
The best approach is to integrate regular structured exercise along with everyday movement; the goal is to promote cardiovascular activity and strength training, while decreasing the time spent sitting. For instance, if you work at a desk during the day, it is a good idea to get up periodically to stretch or take short walks during lunch. There really is no need to think of exercise and sitting as an either-or proposition. Exercise certainly is important, but it helps even more when one moves throughout the rest of the day. The idea here is to become a person who moves regularly, rather than a person who just “works out.”
The author is the director of the cardiology department at the CK Birla Hospital®, Delhi.
The opinions expressed in this article are those of the author and do not purport to reflect the opinions or views of THE WEEK.
