“Active breaks” can fight the threat to the health of the lifestyle, but what exercise is the best?

Technological progress and habits of modern life drastically reduced the level of physical activity around the world. . World Health Organization (Who) now warns that inaction and a sedentary lifestyle are one of the main risk factors for health problems and premature death.

However, it is important to distinguish between a sitting lifestyle and physical inaction. Inactivity is defined as the level of daily movement below healthy recommendations (at least 30 minutes a day moderate exercise). The sedentary separation refers to the hours of the day when we sit or lie down. This includes the time spent on commuting and at work or reading at home, using a phone or watching TV.

Earlier, people believed that they just had to follow the recommendations for physical activity to keep health. However, research in recent years has shown that a sedentary lifestyle can actually counteract the beneficial effects of regular physical activity.

Even if a person complees the recommended 30 minutes of daytime physical activity or 7,000 stepssitting for 8 hours or longer each day Still considered sitting sitting. Test Published in the magazine PLos One He emphasizes that although energetic exercises can help alleviate some of the negative effects of a sedentary lifestyle, it is also necessary to shorten the total time spent.

Moreover, spending many hours in the seat increases General risk of mortality down 40%As emphasized in research published in Journal of the American College of Cardiology.

Active breaks and “exercise snacks”

Experts suggest that a good way to reduce these risks is to take short breaks with movement throughout the day.

According to Study 2021The so -called “active breaks” or “exercise snacks” improve cardiometabolic ability. In 2024, The review has ended The fact that taking active high-intensity cracks 3 to 4 minutes three times a day reduced the risk of cardiovascular disease and death due to cancer. An even newer article He confirmed that they are a practical and feasible way to improve cardiovascular, metabolic ability and muscle function.

What is the best exercise?

Until recently, it was not clear what kind of exercise works best in this context. To answer this question, the last study in the magazine Medicine and science in sport He compared the effectiveness of various glucose control activities in young men overweight.

Scientists divided volunteers into four groups: one group sat for 8 hours or more a day; Another group took a 30-minute break for walks; The third group went for a 3 -minute walk every 45 minutes; And the fourth group did 10 squats every 45 minutes.

They came to the conclusion that performing 10 squats or walking for 3 minutes every 45 minutes is more effective than walking for half an hour in blood sugar management.

Available solution

It is important to adopt a more active lifestyle habits to alleviate the risk of sitting lifestyle. While World Health Organization It recommends at least 150 minutes of moderate physical activity a week, it is also important to include exercises and certain strength work.

But if this is not possible, turn on the high -intensity to high intensity exercises at home or in the office. Active breaks from 1 to 3 minutes every 45 minutes or every hour are sufficient.

In addition to 10 squats, there are other alternatives, depending on the preferences of each person: climbing stairs, short walks, jumping on the spot, and even walking in long steps. Remember that these small daily doses of effort have great health benefits, improving cardiovascular function, metabolic ability and muscle function.