In a world increasingly dominated by sedentary lifestyles, a new study published June 11, 2024 in JAMA Network Open has revealed significant data about how our daily habits can influence our long-term health. The work, which highlights the risks associated with a sedentary lifestyle and its effects on healthy aging, is based on Nurses’ Health Study Since 1992 and They followed 45,176 participants for 20 years.
At the start of the study, the average age of the participants was 60 years, and all were free of major chronic diseasesThe researchers collected demographic and behavioral data, including age, education, marital status, annual income, smoking history, alcohol consumption, medical history, menopausal status, and diet quality.
To assess sedentary behaviors and physical activity, specific questions were asked about time spent on activities such as watching television, working while sitting, reading, and doing housework. Additionally, moderate to vigorous physical activities, such as walking, running, and group exercise, as well as average sleep duration were considered.
The concept of “healthy aging” in this studio It was defined as surviving to 70 years of age., maintaining four domains of health: being free of 11 major chronic diseases, absence of physical deterioration, good memory and mental health. Those who did not meet these criteria or died during the study were classified as “usual ages.”
The analysis also took into account the physical activity light (LPA) and the moderate to vigorous physical activity (MVPA). The data revealed: “Each 2-hour per day increase in LPA at work improved the odds of healthy aging by 6%“, while “an additional daily hour of MVPA increased the odds by 14%”. Thus, research suggests that even Simple activities such as standing or walking at home and at work play a significant role.
One of the key points was the use of a isotemporal substitution model (ISM) to assess the theoretical probabilities of healthy aging by replacing sedentary behaviors with physical activities.
The researchers indicated that the simple change of “Replacing 1 hour of daily television viewing with 1 hour of moderate to vigorous physical activity increased the odds of healthy aging by 28%”.
Furthermore, each increase in the intensity of physical activity had a similar positive effect.
The study concluded that 61% of habitual aging people could become healthy aging people if they adhered to four lifestyle factorsand the same applies to any of us:
- Less than 3 hours a day of television
- At least 3 hours a day of LPA-Work
- At least 30 minutes a day of MVPA
- Absence of overweight or obesity
Only 11% of participants met these guidelines.
Regarding sleep duration, it was found that Sleeping an average of 7 hours or less per night promoted healthy aging if TV time was replaced with sleep. This intervention did not have the same positive effect when replacing physical activity with sleep, which highlights the importance of balancing these two activities.
The investigation emphasized that “Turn off the TV and devices earlier in the evening” to improve sleep quality is crucial.
The study suggests daily practices to reduce sedentary time, such as Using standing desks at work and take frequent breaks to walk or stretch. Activities such as “drink water regularly so you don’t have to refill the bottle and walk to the bathroom”, performing light exercises during phone calls and turning off electronic devices earlier are recommended actions.
Sedentary behavior can have several negative effects on health. The evidence indicates that a sedentary lifestyle can “reduce insulin sensitivity” and affect blood flow to the brain, increasing disease risks. Excessive television viewing also displaces time that could be spent on physical activity, thereby affecting longevity and quality of life.
The researchers emphasize the importance of light physical activity in the daily routine, highlighting that these activities constitute a significant part of the day and may be as effective as vigorous formal exercise in increasing the chances of healthy aging. The study suggests prioritizing movement and constant activity, highlighting that small changes in sedentary behavior can have large impacts on long-term health.
