“Sitting” can lead to health problems, more deaths, and daily walking to reduce risks | Life Matters

Daily sitting and little movement can lead to health problems

According to the “Guidelines Report on Physical Activity and Sedentary Behavior” published by the World Health Organization in 2020, “sedentary inactivity” can lead to a variety of health problems and increased mortality. Therefore, everyone should exercise in moderation according to their ability to prevent and manage the risks of obesity, cardiovascular disease, type 2 diabetes and cancer.

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Exercise recommendations for different age groups:

(1) Children and young people:

Do at least 60 minutes of moderate to vigorous aerobic exercise every day, such as running, cycling, swimming, etc., to strengthen muscle and bone health.

Reduce sedentary time and screen time, such as watching TV and playing video games for extended periods of time.

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(2) Adults:

Daily low intensity physical activity to replace prolonged sitting, such as walking

At least 150-300 minutes of moderate-intensity aerobic exercise, or at least 75-150 minutes of vigorous-intensity aerobic exercise per week

Two or more days a week, perform moderate or intense muscle strengthening activities that target large muscle groups.

(3) Seniors aged 65 and over:

At least 150-300 minutes of moderate-intensity aerobic physical activity per week; or 75-150 minutes of high-intensity aerobic physical activity to strengthen muscle activity, improve physical performance and prevent falls.

At least three days a week, do moderate to vigorous physical activity that focuses on balance and strength training.

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Limit sedentary time to avoid poor blood circulation and muscle stiffness, and do more low-intensity physical activity.

You should understand your own ability first, and then adjust the intensity of the physical activity according to your ability. You should also proceed step by step, and seek professional advice and help in a timely manner.

Sitting still for a long time will damage your health. Walking more is better than sitting. You can walk 8,000 to 10,000 steps a day as your exercise goal. Start walking today, and be healthy!

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