Just 22 minutes a day to live longer

This text was written by a TecMundo columnist; Learn more at the end.

Today we live sitting almost all day. We can get almost anything we need by moving our thumbs and ordering through apps on our smartphones. Despite the convenience, this has serious consequences. The most important of these is the increased risk of death. The question that arises is: Is there a way to reduce or eliminate this risk?

Maybe you think there’s not much to do, given that the environment encourages us to sit around more. I partially agree, because we probably won’t be able to brake Technological developments that cause us to become more and more inactive, or rather to sit down. As I write this column, machines are working for me in my home: A robot sweeps and sweeps the floors, the machine does the laundry, another does the dishes, and so on.

Despite the recent rapid acceleration, the transformations are not new. First, we see the Agricultural Revolution, marked by the transition from a nomadic hunter-gatherer lifestyle to a sedentary (in the sense of staying in the same place) lifestyle of growing, planting and harvesting food. Then came the Industrial Revolution, in which machines replaced human labor. However, according to researcher Daniel Lieberman, Evolution today

Culture is the most remarkable force of change on the planet, radically affecting our bodies.

Scientific findings over the last few decades clearly demonstrate a relationship between sedentary behavior and mortality. Sedentary behavior refers to the time we spend sitting with low energy expenditure. Sitting for longer periods of time during the day means a greater risk of death.

But one thing is not clear yet: whether physical activity will change this relationship, which could be a factor that reduces or eliminates the risks of sitting for long periods of time per day. New evidence shows us a way forward.

22 minutes of physical activity per day

A scientific publication a week ago hit major news sites: a study that analyzed nearly 12,000 people over the age of 50 from the United States, Norway and Sweden between 2003 and 2016 and used devices to control their physical movements for 10 years. several hours a day for at least four days. They wanted to know whether physical activity could be an antidote to the evils of sitting for too long..

And it was. It was observed that time spent sedentary was not associated with death in people who met physical activity recommendations. Those who sat for more than 12 hours a day had a 38% higher risk of death, but this only applied to those who were unable to perform the minimum required physical activity.

What is the minimum? Two and a half hours a week. What gives around 22 minutes of physical activity per day. We’re talking about physical activity here, not exercise, which means going to the gym to do weight training, for example:

• Physical activities are performed in different contexts: while cleaning the house;
• Travel to work by bike;
• Climbs stairs and walks short distances during the day.

The dose of physical activity was important in the study; The more the better and Even a little was associated with a lower risk of premature death. More physical activity meant lower risk: Just 10 minutes more physical activity a day was associated with a 15% lower risk of death in those who were less sedentary (those who sat for less than 10 hours a day), and the rate was 35% lower. Those who sit for more than 10 hours a day are sitting.

In addition to the dose, the intensity of physical activity was also decisive, since only those who were quite sedentary could benefit from light activities. So for those who sit for long periods of time every day, every movement is important..

Tips to increase your physical activity include creating opportunities to move more throughout the day, such as walking meetings or the simple act of drinking plenty of water while sitting; Having to constantly go to the toilet will allow you to stand up and get some rest. Several steps, dividing time into sedentary behavior. The truth is that we can gain many more benefits, especially in terms of mental health, through physical exercise.

One caveat is that knowing these results probably does not directly translate into motivation to move more through exercise, which is a specific and organized form of physical activity. Knowing that it’s good for your health isn’t a strong enough reason to exercise unless you’re sick.

The most important thing is the experiences we have with exercise. If positive, they have the potential to engage us with education, enjoyment, socialization, interest and entertainment, hence the health factor will also come into play. Only 22 minutes a day can help you live longer and better.

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Fábio Dominski He holds a PhD in Human Movement Sciences and a degree in Physical Education from Santa Catarina State University (UDESC). He is a university professor and researcher at the Laboratory of Sport and Exercise Psychology (LAPE/CEFID/UDESC). He is the author of the book Exercising Físico e Ciência – Fatos e Mitos and hosts the program Exercising Físico e Ciência on UDESC joinville radio (91.9 FM); the program also Available as a podcast on Spotify.