Combatting a sedentary lifestyle. Achievable in just 21 minutes

The sedentary lifestyle, a modern-day health peril, threatens our physical well-being and mood and increases disease risk. However, science has good news to offer. Researchers now know the means to mitigate the health consequences of persistent inactivity.

Regrettably, many individuals, chiefly in Western countries, live sedentary lives. According to estimates, the average person spends roughly ten hours a day sitting from work, school, commutes, and prevalent leisure activities such as catching a movie or series on a streaming platform from the comfort of our couch.

Spending the entire day seated is detrimental to our health and is nothing new. Extensive research has consistently shown that prolonged sitting can damage our hearts and brains, impact our physiques negatively, and cause harm to our spines.

Lack of physical exercise contributes to the buildup of fat, and it can also herald the onset of cardiovascular issues like hypertension and atherosclerosis. Inactivity also raises the probability of developing Type II diabetes.

However, these adverse effects mentioned are merely the tip of the iceberg of issues that a sedentary lifestyle brings. A study done by Norwegian researchers, involving 12,000 people aged 50 and above, found that sitting for more than 12 hours each day combined with the absence of physical activity escalates the likelihood of premature death by 38%.

The results of this study, published in the 'British Journal of Sports Medicine', offered a feasible resolution to this societal issue. The research suggests that just 150 minutes of moderate aerobic activity, like walking a week, can counterbalance the adverse effects of a sedentary lifestyle.

One hundred fifty minutes a week translates to just 21 minutes a day. This slight change can fortify your body and diminish your risk of acquiring diseases. Nonetheless, researchers advise incorporating muscle-strengthening activities at least twice weekly for better health.