At your desk, the lights are soft, and the computer screen beats with familiar data and text. The clock ticks and you are so immersed in your work that you almost forget about the passage of time. Suddenly, your back reminds you of the price of being sedentary. This is the daily life of many people in the modern workplace. We are called "social animals", and when we sit for long periods of time every day, our bodies gradually exhort signs of discomfort.
But what would you think if I told you that just 22 minutes of moderate-to-vigorous exercise a day can effectively counteract the damage of these prolonged sedentary activities? Yes, you heard it right. Scientific studies have shown that moderate daily activities not only activate our bodies, but also reduce the negative health effects of sitting for long periods of time to a large extent.
Moderate-to-high-intensity exercise: your health booster
Moderate-to-high-intensity exercise is not a new word in the world of medicine and fitness, but its value is often underestimated. This type of exercise is one that causes a significant increase in your heart rate, but doesn't make you feel overworked. Specifically, this means that while exercising, you can feel your heart beat faster but still be able to maintain the conversation. For example, a brisk walk, a light jog, or a bike ride all fall into this category.
Why is moderate-to-high intensity exercise so important?
Guardian of cardiovascular health: Regular moderate-to-high-intensity exercise can effectively strengthen the heart muscle and improve the efficiency of heart pumping. Not only does this help reduce the risk of heart disease and stroke, but it can also boost overall energy levels and mental health.
Boosters for metabolism: This type of exercise helps increase your metabolic rate, which means your body burns more calories even when you're resting. In the long term, it can help with weight control and even prevent type 2 diabetes to some extent.
Mental Health Friend: Exercise releases endorphins, a natural feel-good chemical that lifts mood and reduces stress. Regular moderate-to-vigorous exercise has been shown to improve sleep quality and enhance overall mental well-being.
22-Minute Exercise Flip: Science Reveals How to Reverse Sedentary Living
In this fast-paced society, sitting for long periods of time has become the norm in many people's lives, especially for office workers. However, prolonged sedentary life poses a serious health threat, including an increased risk of cardiovascular disease, abnormal glucose metabolism (diabetes), and obesity. Fortunately, scientific research offers a solution: just 22 minutes of moderate-to-vigorous exercise a day can effectively counteract the negative effects of sitting for long periods of time.
Quantity and quality of exercise: why 22 minutes?
Studies have shown that moderate-to-high-intensity exercise increases heart rate and metabolic rate, which is a key factor. Not only does this type of exercise burn calories, but it also improves heart health and muscle function. The 22-minute time point is the average of multiple studies that have been synthesized by the researchers. It's long enough for the body to get the necessary motor stimulation, and short enough for most people to be able to do it consistently.
Scientific basis: How can the results convince us?
In several scientific studies, particularly epidemiological studies involving a large number of participants, researchers have found that people who exercise for 22 minutes a day at moderate-to-vigorous intensity perform better in cardiovascular health, blood sugar control, and overall mortality than those who do not exercise at all. These studies, often by comparing people with different levels of exercise, found that 22 minutes was an effective "dessert zone" in which people who exercised significantly reduced the health risks associated with sedentary times.
Get moving: a practical guide to moderate-to-high-intensity exercise"
In this section, we'll take a deep dive into how to effectively implement moderate-to-high-intensity exercise to minimize the negative effects of sitting for long periods of time. Please note that it is advisable to consult a doctor before starting any exercise program, especially for people with specific health conditions.
Understand moderate-to-high intensity exercise
Moderate-to-high-intensity exercise refers to activities that significantly increase heart rate and respiratory rate. For example, brisk walking, jogging, swimming, or cycling can all count as moderate-intensity exercise, while running, aerobics, or jumping rope are considered high-intensity activities.
Tailor-made exercise programs
It's important to tailor a plan. A person who is new to exercise should not start high-intensity training right away. To start, you can start with a brisk 10-minute walk a day and gradually increase the intensity and duration.
Family-friendly sports options
For convenience and sustainability, choose some sports that you can do at home. For example, jumping rope, doing sit-ups, planks, or even household activities like a quick cleaning are all great options.
Rapid activities for the office
In the office, take advantage of your lunch break for a brisk walk or a simple stretch. Standing up to work and using stairs instead of elevators are also good options.
Monitoring of exercise intensity
Use your smartwatch or heart rate monitor to track your heart rate and ensure that your intensity is at a moderate and high level. The formula for calculating heart rate can be 220 minus age, and 60%-80% of the value is the target heart rate zone.
Consistency and adaptability of movement
It's important to maintain consistency in your movements, but it's just as important to adapt to your body's response. If you feel tired one day, you can reduce the intensity or duration of your exercise appropriately.
Integrating daily life
Incorporating exercise into your daily routine, such as walking to the supermarket or doing outdoor activities with your family, can increase the fun and sustainability of exercise.