The multiple benefits of exercise on mind and body;
Exercise and other Physical Activity recommendations
USHHS 2018; WHO 2010; CDC 2008; ADA 2015; ACSM/AHA 2007; DHSSPS 2011; AGDH 2014;......
“Sitting disease”: Levine JA. Get Up! St. Martin’s Press; 2014. Why Your Chair is Killing You and What You can do about it Importance of light activity (e.g. stepping, walking, house work)
Too much sitting: an inconvenient truth By Dr. Paddy Dempsey
Frequent activity breaks improve weight, blood sugar & lipids, BP Dunstan DW et al. 2012; Healy GN et al. 2008, 2015; Hamilton MT et al. 2003, 2007, 2008; Hu FB et al. 2003; Levine JA et al. 2005, 2015; Henson J et al. 2016; Dempsey PC et al. 2014;…
Based on research, physical activity recommendations include activity breaks from sitting (American Diabetic Association recommends breaks every 30 minutes for people with and without diabetes), and increasing movement throughout the day, in addition to regular exercise. However, for many it is hard to meet the physical activity recommendations, especially taking activity breaks or moving throughout the day, which often requires us to move in front of others outside the current norms. VMove helps create a move-friendly world and facilitates individual and group movement wherever you are and whenever you can
The American Diabetes Association's page for the National Get Fit Don't Sit Day page that "Research shows that changing our sedentary habits is one of the most effective ways to prevent type 2 diabetes."
Meeting recommended exercise goals, and moving throughout the day have independent benefits, and both are important for good health.
Low key but effective 3 minute resistance activity!
Follow this example alone or motivate your co-workers to stay active throughout the day. This low key light activity repeated half-hourly during the 8 hr workday was shown to reduce blood glucose and triglycerides among diabetics in a randomized clinical trial led by Dr. Dempsey.
VMove informs, inspires and facilitates moving in different settings and brings fun, play and creativity, helping to spread wellness.
The US Department of Health and Human services states the key guidelines for adults as the following:
"Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week. Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week. Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits."
In addition, the guidelines state:
"The 2018 Advisory Committee concluded that bouts of any length contribute to the health benefits associated with the accumulated volume of physical activity. Even a brief episode of physical activity like climbing up a few flights of stairs counts."
Source: U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018, available at https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf.