New research, which was a collaborative effort by University of Leicester and colleagues at Loughborough University, revealed that sitting for a long period of time may increase the risk of ailments like diabetes, heart disease and even death. The study, which was published in the journal Diabetologia, aggregated the results of 18 different studies, which included date from a total of 794,577 people.
The results also revealed that even if the participants exercised regularly, protracted periods of sedentary activity still came with risks. According to one of the research authors, Emma Wilmot, M.D., an average adult spends nearly 50 to 70 percent of his or her time sitting each day.
The American Heart Association (AHA) recommends getting at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, every week. While 30 minutes a day for five days a week is a good goal, the source notes that you’ll benefit more if you break up your daily workout into two or three 10-to-15-minute time periods. The American Diabetes Association (ADA) also recommends a steady workout regimen. The source suggests engaging in strength, flexibility and aerobic exercises. Lifting weights may build muscle, yoga can promote flexibility and running or playing high-intensity sports helps give the heart a workout.
Your eating habits can also help bolster your heart health. According to the University of Maryland (UMD), a diet with monounsaturated and polyunsaturated fats, such as omega-3 fatty acids, can help prevent the risk of developing heart disease by lowering cholesterol and blood pressure. You should also try to consume minimal amounts of saturated fats. Omega-3s have also been shown to be beneficial for people with diabetes by lowering triglyceride and apoprotein levels.