In an increasingly fast-paced world, finding the right balance between work, rest, and movement can seem like a monumental challenge.
Fortunately, science offers a solution: a recent study has uncovered the secret to living a healthier life in harmony with your body.
Wondering what the magic formula is? It’s simple: strategically dividing the hours of the day, dedicating the right amount of time to sitting, sleeping, standing, and exercising.
Researchers from Swinburne University of Technology and the Baker Heart and Diabetes Institute in Australia have discovered how we should divide each of our precious 24-hour days, breaking down how much time we should spend sitting, standing, sleeping, and exercising.
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How Many Hours to Work, Rest, and Move
According to researchers, the ideal daily balance is as follows:
– 6 hours of sitting
– 5 hours and 10 minutes standing
– 8 hours and 20 minutes of sleep
– 2 hours and 10 minutes of low-intensity physical activity
– 2 hours and 10 minutes of moderate-to-intense physical activity
Before feeling overwhelmed by the thought of spending four hours a day exercising, keep in mind that light activity can include simple household chores like cleaning or cooking, while moderate activity involves more intense movements like brisk walking or a gym session.
Researchers do recognize the difficulties of incorporating so many hours of physical activity into daily routines.
However, the study brings an important message: we need to spend more time moving or standing, and less time sitting.
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How to Apply These Guidelines
Experts suggest that dividing your daily hours between work, rest, and movement is the key to optimal well-being.
But, how can you practically apply these guidelines to your daily life?
Here are some practical tips to get started:
1. Start Your Day Moving
Instead of starting the day with coffee on the couch, try a short walk or a yoga session to wake up your body and mind.
2. Use Your Breaks Wisely
During lunch breaks or work breaks, avoid staying seated at your desk. Stand up, take a walk, or do some stretching to activate circulation and reduce stress.
3. Reduce Screen Time
Limit the time spent in front of the computer or TV. After a long workday, give yourself time to unwind and move freely.
4. Incorporate Exercise into Your Routine
Find creative ways to include exercise in your daily routine. It doesn’t require a complete life overhaul; start with small changes. For example, take the stairs instead of the elevator or arrange walks with friends after dinner.
5. Prioritize Quality Rest
Don’t underestimate the importance of a good night’s sleep. Instead, aim to create a relaxing evening routine and get at least eight hours of quality sleep each night.
6. Be Kind to Yourself
Remember that no one is perfect. If you can’t follow these guidelines exactly, don’t worry. The important thing is to do your best to take care of your physical and mental health.
This article first appeared on Grazia.it
