Many studies have shown that sitting for a long time is harmful to your health, and proper exercise can help reduce this harm. Recently, a study published in the clinical journal of the American Society of Nephrology showed that sitting for 1 hour and standing up for 2 minutes could reduce the risk of death by 33%, and even 41% for those with chronic kidney disease.
Researchers at the University of Utah analyzed the relevant data of 3243 participants in the “health and lifestyle” study, who wore motion sensing devices to measure their activity levels. The researchers used statistical means to check the effect of combining sedentary with other activities. It was found that sitting for 1 hour and standing for 2 minutes did not produce any effect. After sitting for a long time, engaging in some light physical activities, such as walking around or doing housework, can have a significant impact.
Lead researcher Professor Srinivasan, a nephrologist at the University of Utah, “Sitting still for a long time can cause many diseases such as obesity, malnutrition and kidney disease. Therefore, according to the research results, we suggest that we increase walking for 2 minutes every hour, plus some normal activities. We should take two and a half hours of moderate intensity exercise every week. Moderate intensity exercise can strengthen the heart, muscles and bones, and bring health benefits that can not be obtained by walking alone.” Researchers suggest that people should not only stand up and move, but also stay away from their desks, such as walking a few steps and making a cup of coffee.
walking speed can predict life span
According to Oprah. Com, a new study by the University of Pittsburgh found that walking speed can predict life span.
The study involved 35000 elderly people over 65 years old. The results showed that every 0.1 M / s increase in walking speed reduced the risk of death by 12%. For example, among elderly women aged 75-84, the elderly who walk the fastest (at a speed of 1.4 m / s or more) have a 92% chance of surviving another 10 years, while the elderly who walk the slowest (at a speed of 0.4 m / s or less) have a 35% chance of surviving another 10 years.
Dr. Stephanie studenski, the leader of the new research, said that walking speed directly reflects a person’s vitality, because walking involves many organs and systems of the body, such as the heart, lungs, muscles, joints, bones and brain. She believes that walking speed will become one of the important bases for doctors to judge patients’ Physique in the diagnosis process. Slow speed means that patients may have more serious health problems. It is necessary to take measures to improve blood pressure, diet, exercise and other health factors.
Dr. studenski suggested that the elderly should measure their walking speed once a year. You can draw a 4-meter line on the floor, walk from the starting point to the ending point at a normal speed, record the time taken, and divide it by 4 to get the walking speed. The elderly can compare their self-measured walking speed with the data of the previous year, and should see a doctor in time if they find that there is too much change.
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