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People working from home are being urged to get up and move around more often

People working from home are being urged to get up and move around more often

People working from home are being urged to get up and move around more often

THE dangers of sitting for too long can be offset by increasing exercise beyond the recommended weekly level of at least 150 minutes of moderate-intensity physical activity, new guidelines reveal today.

It comes amid growing concern about the extent sedentary behaviour is linked to early death in a year that has seen many workers desk-bound at home.

Guidelines from the World Health Organisation (WHO), published in the British Journal of Sports Medicine, said all physical activity counts and is good for long term health.

INACTIVE

New data showed that adults who clock up long hours of sedentary time every day can counter these risks by increasing the amount of physical activity they do.

The new research, involving more than 44,000 people from four countries wearing activity trackers, revealed that a high daily tally of sedentary time - defined in this study as 10 or more hours - is linked to a significantly heightened risk of death, particularly among people who are physically inactive.

But 30 to 40 daily minutes of moderate to vigorous intensity physical activity substantially lowers this risk, bringing it down to levels associated with very low amounts of sedentary time.

WHO says that everyone should try to limit their daily sedentary time and replace it with physical activity of any intensity.

This could be anything from climbing the stairs instead of taking the lift, a walk around the neighbourhood, going for a run or cycle, or a high intensity interval training workout.

It all adds up to the weekly tally of 150-300 minutes of moderate intensity, or at least 75-100 minutes of vigorous intensity, physical activity, that the WHO guidance recommends.

But any amount of physical activity is better for health than none, it emphasises.

• Aim to do 150-300 minutes of moderate intensity, or 75-150 minutes of vigorous-intensity physical activity, or some equivalent combination of moderate intensity and vigorous intensity aerobic physical activity every week.

• Undertake an activity which strengthens muscles - such as weights and core conditioning - at moderate or greater intensity on two or more days of the week.

• Adults over 65 should do physical activity that emphasises functional balance and strength training at moderate or greater intensity on three or more days of the week. Women should do regular physical activity throughout pregnancy.

Online Editors


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