Charles E. Matthews, an epidemiologist at the National Cancer Institute says that sitting less is just as important as being more physically active. So, in order to avoid the health risks, trade your Netflix time with a brisk walk, instead. He helps in re-writing of exercise guidelines and warned that excessive sitting is linked to nine more cancers.
Earlier studies found that even with just an hour of sitting daily while watching television puts a person at risk of breast1 and colon cancer regardless how active he or she is. However, this new study states that a person who does habitual excessive sitting is at high risk for 9 cancers including neck, head and lung cancers.
He said in an interview with the DailyMail;
Watching TV is the major competitor to going out and being more active. Think of light activity and sedentary behavior as flip-flopping each other.
The guideline for physical activity since 2008 recommends 5 hours of moderate activity plus 2.5 hours of vigorous exercise each week. The NIH says that exercise not only maintains a healthy waistline and lose weight but also lowers the risk of death.
Unfortunately, many of us today are stuck with a job sitting on a desk. Regardless how busy our brain and hands are working, it is still a sedentary lifestyle. No wonder there are more health problems today than back in the days when people were working using manual labor.
Science has spoken through studies2 that sedentary lifestyle is linked to various metabolic illnesses including stroke, heart disease, high blood pressure, type 2 diabetes, brain-related diseases, respiratory illnesses, and cancers.
Moreover, habitual sitting for long hours also causes falls. It makes people suffer from difficulty maintaining balance. As a matter of fact, experts say that sitting is the new smoking.
Keep Moving Folks!
In 2012, experts updated3 the recommendations for exercise. Experts recommend continuing putting emphasis on at least 30 minutes of moderate-intensity exercise per week. This means, 10 minutes of accumulative exercise for 5 days in a week.
Or, having a more intense exercise with just 20 minutes 3 times a week.
While these recommendations are good, sometimes it’s difficult to follow. However, if you discipline yourself to keep moving all day and make the effort to make it a habit, it is a lot better.
Furthermore, cancer survivors find it beneficial4 in breaking the sedentary lifestyle and start moving. In fact, even with just ten minutes of extra activity will not only make you healthy but adds longevity.
As simple as maintaining a regular walking exercise in the morning or late afternoon is a great idea. This does not only keeps your entire body moving but you enjoy the benefit of sunlight exposure. Of course, you need to watch what you are eating.
If you don’t have any idea how to start a healthy eating regimen, try the proven diets such as the Mediterranean and ketogenic diets. Of course, always remember to maintain proper hydration and get enough sleep always.