The Ideal Amount of Sitting, Sleeping, and Exercising in a Day | Life-style News

A recent collaborative study by Australian and international researchers has shed light on the impact of a sedentary lifestyle on our health. The study, published in the medical journal Diabetologia, analysed the daily routines of over 2,000 participants aged 40-75 to determine the ideal breakdown of sitting, standing, physical activity, and sleep for optimal health.

The findings revealed that spending less time sitting and more time standing, engaging in physical activity, and getting adequate sleep were associated with better health outcomes. The recommended daily breakdown included six hours of sitting, five hours and 10 minutes of standing, two hours and 10 minutes of light-to-moderate physical activity, two hours and 10 minutes of moderate-to-vigorous physical activity, and eight hours and 20 minutes of sleep.

Participants with type 2 diabetes showed significant improvement in blood sugar control when they replaced sitting time with physical activity, particularly light activity. This highlights the importance of incorporating movement into our daily routines to improve overall health.

According to Dr. Raju Vaishya, Senior Consultant in Orthopaedics and Joint Replacement at Indraprastha Apollo Hospitals, New Delhi, the research provides valuable insights into creating a daily routine that promotes health and well-being. However, he emphasizes the need for personalized recommendations based on individual circumstances and needs.

Factors such as age, overall health status, physical abilities, occupation, and personal preferences should be taken into account when determining the ideal balance of sitting, standing, exercising, and sleeping. Dr. Vaishya suggests that elderly individuals with limited mobility may benefit from more frequent transitions between sitting and standing, while physically active individuals may require longer periods of exercise.

Similarly, recommendations for sleep duration should be tailored to an individual’s circadian rhythms and sleep quality. A personalized approach, guided by a healthcare professional’s assessment and self-monitoring, can optimize health outcomes and improve adherence to healthy behaviors.

By customizing recommendations to account for unique physiological and lifestyle factors, individuals can better achieve their health goals and maintain a balanced daily routine. This approach not only enhances overall well-being but also increases the likelihood of sustaining healthy habits in the long term.

In conclusion, the study underscores the importance of reducing sedentary behavior and incorporating movement into our daily lives to improve health outcomes. By finding the right balance of sitting, standing, exercising, and sleeping based on individual needs, individuals can optimize their health and well-being for a healthier future.