Here's how much you should sit, stand, walk, sleep daily

What's the story

A recent study by Australia's Swinburne University of Technology has shed new light on the ideal balance between rest and physical activity for peak health. The research, which analyzed the daily habits of 2,000 individuals over a full day, suggests that incorporating approximately four hours of physical activity into one's daily routine can support optimal health. This balance was found to promote ideal blood sugar levels and heart health.

Decoding the optimal daily schedule for peak health

The study further breaks down the ideal daily schedule for optimal health. It suggests eight hours of sleep, five hours spent standing, six hours seated, and the remaining four hours divided between light and moderate physical activities. Moderate to vigorous activities could range from brisk walking or cycling to jogging, jumping jacks, or aerobic workouts. Light activities might include tasks like walking, cooking, doing household chores or even hearty laughter.

The crucial role of sleep in overall health

The study also emphasized the significant role of sleep in maintaining overall health. The researchers recommend aiming for 8 hours and 20 minutes of sleep to enhance overall health, while avoiding both insufficient and excessive sleep. This aligns with the advice from the Centers for Disease Control and Prevention that adults should aim for at least seven hours of sleep each night. Over-sleeping, or sleeping more than nine hours a night, has been linked with an increased risk of stroke.

Activity substitution benefits diabetic blood glucose

The researchers discovered that replacing sedentary time with physical activity or light-intensity movements had a more positive impact on blood glucose levels in people with diabetes compared to those without the condition. The findings acknowledged how substitution of one activity for another could affect an individual's overall daily routine. However, while exercise offers numerous benefits, it's important to maintain a realistic and balanced approach to time management.

Promoting cardiometabolic health through active living

According to the study, in a world where many are bound to screens, staying active is highly advisable. The researchers explained that reducing sitting time and increasing time spent standing, engaging in physical activity, and sleeping can significantly improve one's cardiometabolic health. Although the study focused on able-bodied adults, the researchers acknowledged the variability in individual circumstances and emphasized the importance of finding enjoyment in physical activities.