Published May 31, 2023, 3:38 p.m. by Naomi Charles
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the American Heart Association is out
with a new warning on the dangers of too
much sitting it says that even bursts of
exercise may not undo the risk from a
sedentary lifestyle the read the review
pound adults set an average of six to
eight hours a day
people are more than 60 move around even
less dr. Tara Narula is here Tara good
morning good morning charlie so we
should stand up all message for a lot of
people has been as long as I get in my
exercise it's okay if I'm sitting 15
hours of the rest of the day and some of
the research has shown that in fact if
you do exercise you can attenuate some
of the problems that come with sitting
but this new statement really says that
regardless of how much exercise you do
you cannot undo the harms of sitting and
that we need to think about these as two
distinct entities sitting and exercise
that work through two different
mechanisms and have different health
consequences attenuate this surprises me
because I'm one of those people I
exercise but I have this handy-dandy
Under Armour band that starts vibrating
if I've been sitting too long right it
says 60 minutes and I'm thinking what is
what is so bad if you're already doing
the exercise what does it do for your
body if you don't get up and walk around
so in 1953 one of the first studies came
out that showed that London bus drivers
had an increased risk of coronary heart
disease than conductors and since then
there's been an accumulating body of
evidence that suggests that by sitting
you raise your risk of insulin
resistance diabetes cardiovascular
disease and overall all cause mortality
evolutionarily we were not designed to
be sitting and unfortunately our modern
technology has gotten us to the point
where we can pretty much go throughout
our day without getting up and so you
know you really need to revise how you
think about your day and how you change
your normal pattern of you have a ratio
of you should sit X amount then move XML
so the recommendations for exercise
remain and that's 150 minutes a week of
moderate-intensity aerobic exercise or
75 minutes a week of vigorous exercise
unfortunately we don't have the research
there to give us public health
recommendations about sitting so
the statement basically says in very
simple terms sit less move more so do we
all need standing desks is that the
answer standing desk is one answer
apps everybody at the table has a
standing this Charlie of course
healthy but no what you just said 75
minutes okay great thanks for 10 minutes
a day only 10 minutes a day right it's
not a lot I mean you know I tell my
patients 30 minutes five days a week
there's your hundred and fifty minutes
but even just changing the from sitting
to standing for you know an hour a day
you're increasing your metabolism
you know the sitting the problem with
this is that you lower your metabolism
you increase fat storage you change how
your body processes blood sugar you
change the health of the blood vessels
so when you see somebody smoking you
look at them and you say I know that
they're doing something to damage the
house to look at all of us it's such a
silent sneaky thing you never think that
it's harming us you know so many of
those bands say you shouldn't go 10,000
steps we did that test and I think
Charlie had 13 by noon and I was like
1200 do you give any validity to 10,000
steps do you think that that's a real
number that everybody should try to hit
I do I think you do that's a great point
thousand I think that 10,000 is a good
start you know and I think that anything
you can do like standing up while you're
talking on the phone having your
meetings walking while you're having
your meetings parking your car farther
away so you have to walk getting apps
like you talked about on your phone that
buzz and you practice what you preach
but she attenuates thank you doctor
they're always good to see you
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