Is walking 11 minutes a day enough to combat the negative effects of sedentary lifestyle?

A lot of people spend most of their day sitting. It is a very harmful habit for health and fitness. According to a recent study, however, there is a way to counteract the effects of a sedentary lifestyle: walking for at least 11 minutes a day.

from the World Health Organization and related research. This was a review of nine studies that collectively collected objective data from 50,000 middle-aged or older men and women living in Europe or the United States. The authors took into consideration how the volunteers spent their days and found that those who were most sedentary were at greater risk and were more likely to die young. Conversely, those who got up and moved were often more protected. , even if they did not engage in regular physical activity.

. Several polls on behavior and daily habits since the start of the pandemic have shown that most individuals exercise less and sit more than they did a year ago. Now that the cold season has begun, the situation is bound to change. However, care must be taken because a sedentary lifestyle is associated with negative consequences on health both in the long and short term.

was dangerous: people in the upper third for time spent sitting and in the lower third for time devoted to physical activity were about 260% more likely to die prematurely than men and women who moved more and moved more sitting less (the researchers also controlled smoking, body mass, and other factors that may have influenced the results).

However, it was found that it was not "prolonged activity that made a difference. Quite the contrary. People in the middle third for activity, who exercised moderately for about 11 minutes a day, were significantly less likely to die prematurely than people who did." they moved less, even though they all belonged to the group that sat the most. Analyzing the numbers further, the researchers concluded that about 35 minutes a day of brisk walking or other moderate activities are ideal for protection. , the duration of movement that led to the greatest statistical improvement in lifespan, regardless of the hours spent sitting. But even less is enough to protect yourself.

it might be useful. Another good option is to run with weights.

The use of the stability ball for a complete workout can also be a valid alternative.

Walking also helps with breathing. Seven specific remedies for better breathing are also helpful.