How long you should spend sitting, sleeping, standing and 演習ing each day REVEALED by scientists

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Stand up for yourself ― at least a lot more than you probably are.?

For an?Australian 熟考する／考慮する 示唆するs standing for at least five hours a day is 決定的な for 'optimal' health.

研究員s believe they have discovered 正確に／まさに how long we should spend sitting, sleeping, standing and 演習ing every day to have, and keep, a healthy heart.?

専門家s have 警告するd for years that 存在 静止している for too much of the day raises the 危険 of 非常に／多数の health problems 含むing 負わせる 伸び（る）, type 2?糖尿病, 癌?and even an 早期に 墓／厳粛／彫る／重大な.?

Now a team of 研究員s say we should 目的（とする） to sit for just six hours a day, three hours いっそう少なく than the UK 普通の／平均（する）.

An Australian 熟考する／考慮する 示唆するs standing for at least five hours a day is 決定的な for 'optimal' health. 研究員s believe they have discovered 正確に／まさに how long we should spend sitting, sleeping, standing and 演習ing every day to have, and keep, a healthy heart

Just over two hours per day should be spent on vigorous 演習, like working out in the gym or taking a きびきびした walk.?

Light 演習, such as doing 世帯 chores or making dinner, should account for another two.?

And when it comes to sleep, eight hours and twenty minutes of shut 注目する，もくろむ is 重要な.?

But people will only?experience the 継続している 利益s of these 対策 on heart health if they practice them 定期的に, the 研究員s said.?

Dr Christian Brakenridge, 熟考する／考慮する author and 専門家 in 演習 physiology at Swinburne University of 科学（工学）技術, Melbourne, 追加するd: 'For different health markers, from waist circumference to 急速な／放蕩なing glucose, there would be different levels for each behaviour.?

'This 決裂／故障 encompasses a wide 範囲 of health markers and converges on the 24 hours associated with 全体にわたる optimal health.'

He 追加するd: 'Of course, moving as much as you can is always encouraged when so much of life 要求するs us to be sitting in 前線 of 審査するs.?

'Shorter sitting time and more time spent standing, を受けるing physical activity and sleeping give 広大な／多数の／重要な 上げるs to our cardiometabolic health.'

The academics analysed data from more than 2,300 volunteers, 老年の 60, on 普通の／平均（する）. A ４半期/4分の1 had type 2 糖尿病.?

They 跡をつけるd their activity for eight days using a small 監視する worn on their thighs calculating the total 量 of time each spent sitting, standing and sleeping.?

The team then compared health markers の中で the 関係者s, 含むing waist circumference and glucose and insulin levels.?

It's 全く unrealistic for the working week, says EMILY STEARN

How I wish I only had to sit for six hours a day.?

Instead, I'm often sat for around 10 hours or more during the working day.?

I lik e to stay as active as possible during the week, breaking my day up with a long walk and fresh 空気／公表する.

Come the evening I try to 上げる my activity levels by going for a run, hitting the gym or seeing friends.?

But I'm certainly not hitting the recommended sleep per day. If I'm lucky it's seven, but realistically it's more like six and a half.?

EMILY'S TYPICAL DAY??

12.5 HOURS SITTING?

2 HOURS STANDING

7 HOURS SLEEPING

1 HOUR MODERATE TO VIGOROUS PHYSICAL ACTIVITY?

1.5 HOUR LIGHT INTENSITY PHYSICAL ACTIVITY??

宣伝

That's not at all how my day goes, says STEPHEN MATTHEWS?

What I’d give to get eight hours and 20 minutes of sleep each night.?

If I’m 存在 honest, I’d say I probably only get about six, taking myself to bed at about midnight and waking at 6am.

There’s also no chance I am 越えるing anymore than two hours of physical activity each day.

After walking part of the way home, I’ll get in late in the evening and 低迷 on the sofa.

STEPHEN’S TYPICAL DAY

14 HOURS SITTING

2 HOURS STANDING

6 HOURS SLEEPING

2 HOURS LIGHT-INTENSITY PHYSICAL ACTIVITY

宣伝

Factors that could skew the results, smoking history, education and diet, were also accounted for.?

They 設立する those with 'optimal' markers spent '大幅に' いっそう少なく time sitting, longer standing and 'a 大幅に greater time 存在 肉体的に active'.

Those with type 2 糖尿病 and who had 'optimal compositions?on 普通の／平均（する）' also favoured greater levels of sleeping time.

令状ing in the 定期刊行物?Diabetologia, the 研究員s 追加するd: 'Sedentary behaviour is 逆に associated with cardiometabolic health.?

'いっそう少なく time spent 存在 sedentary and more time spent 参加するing in physical activity is associated with 改善するd plasma glucose, insulin sensitivity, insulin levels, fat 百分率, and triacylglycerol and cholesterol levels.'?

They 定評のある, however that the data?was 単に 'a 推薦' and people's time use must be '現実主義の and balanced'.

There may 問題／発行するs in the data in differentiating 正確に／まさに how long 関係者s spent on each of the types of activity 手段d.

For example, standing was 記録，記録的な／記録するd as 存在 very 類似の to engaging in light physical activity.

Dr Brakenridge 追加するd that what activities people favoured over others would 自然に 衝撃 the results.???

'Sleeping may be detrimental to health if it 取って代わるs 演習 time, but 有益な if it 取って代わるs sedentary 行為.?

'This is why we need 統合するd 指導基準s considering the 十分な spectrum of human behaviour.'

He 追加するd: 'People may 支持する for more time 演習ing, though it's not feasible to have 10 hours of 演習 and 無 hours of sedentary behaviour ― the time use has to be 現実主義の and balanced.?

'It's also important to 認める that this data is a 推薦 for an able adult. We all have different considerations, and above all, movement should be fun.'

Their 推薦s also leave 10 minutes 解放する／自由な in a 24-hour day.??

While the 研究員s have calculated what adults should ideally 目的（とする） for ーに関して／ーの点でs of activity people are still likely to 利益 even if they don't reach these 正確な goals.

For example, 請け負うing 穏健な 演習 for two hours a day is still good for you even if you don't commit to working out for 正確に two hours and 10 minutes.?