Research shows that exercise and napping can reduce the risk of heart disease and stroke.
The study, conducted by University College London (UCL) and the University of Sydney and published in the European Heart Journal, found that any activity that replaces sitting can reduce the risk of two cardiovascular diseases.
Getting a good night’s sleep can help improve your body mass index and waist size. But exercise is still the best way to protect your heart health. Instead of sitting, being more active is still an effective way to lower cholesterol levels and control weight.
The study involved 15,000 volunteers from five countries. All wore activity trackers every day. Scientists found that replacing 4-12 minutes of sitting with a nap or moderate physical activity had a positive effect on health. Replacing 30 minutes of sitting with 30 minutes of exercise had a stronger effect, especially for people of moderate weight. 6 minutes of exercise also reduced cholesterol levels and reduced blood sugar.
Scientists have ranked healthy habits. At the top of the list are jogging, cycling, playing soccer or tennis. Next is light exercise, such as walking or cleaning. At the bottom is napping or standing in place.
Jogging and walking instead of sitting is an effective way to reduce the rate of cardiovascular diseases. Photo: Freepik
Calculations show that, for a 54-year-old woman with an average body mass index of 26.5, replacing 30 minutes of sitting or lying down daily with moderate or vigorous exercise improves height by 2.5 cm and reduces waist circumference.
Small changes to daily routines can also affect heart health, according to Dr Jo Blodgett, University of London. However, exercise intensity is one of the most important factors. Meanwhile, the link between sleep and heart health is more complex. Napping has a clear benefit in regulating body mass index and waist circumference, but has little effect on blood-based indicators such as cholesterol, triglycerides or blood sugar levels.
Thuc Linh (According to Daily Mail )
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