"Dried" this bowl of sports "cocktail"

Cocktails, this kind of drinks made by mixing two or more alcohols or beverages, fruit juices, and sodas are loved by many people.

"For decades, we have been telling people that the way to stay healthy is to exercise for at least 30 minutes a day, five days a week.

"But even if you are one of the few adults who can adhere to this advice, 3 minutes only accounts for 2% of your day.

In Diaz's view, the advice on how much exercise to do may not be sufficient, because it depends on how the individual spends the rest of the time except for the 2%.

Past research tends to study the impact of one activity or another in isolation.

In fact, researchers can solve this problem only by relying on cheap and easy-to-use activity monitors that can be worn by study participants around the clock.

In six studies conducted in the United Kingdom, the United States, and Sweden, more than 130,000 adults participated.

Through analysis, the researchers found that the benefits of 30 minutes of moderate to vigorous exercise a day depend on how the individual spends the rest of the day.

For example, 30 minutes of moderate to vigorous exercise a day can reduce the risk of premature death by 80% for those who sit for less than 7 hours a day, but this is for those who sit more than 11 to 12 hours a day.

"It is currently recommended to take 30 minutes a day or 150 minutes a week of physical activity, but if you sit too long, you may still ruin all the benefits of exercise.

In addition, the researchers also found that light physical activity is more important than imagined.

In this regard, the researchers gave the best formula for exercise "cocktail", that is, three to one-3 minutes of moderate to vigorous activity or 12 minutes of light activity for every 1 hour of sitting.

Using this basic formula, the study found that multiple combinations of activities can reduce the risk of premature death by 30%: exercise for 55 minutes, light physical activity for 4 hours, sitting for 11 hours; exercise for 13 minutes, mild physical activity for 5.

Although researchers have found that using two minutes of moderate to vigorous exercise to replace sedentary time is more effective than using light physical activity instead of sedentary time (two minutes of moderate to vigorous exercise is equivalent to 4 to 12 minutes Minor physical activity), but both have value.

"This is great news for those who don't have the time, the ability, or don't want to participate in formal exercise.

"Our research shows that sports activities cannot be one size fits all.

Related paper information: https://doi.
org/10.
1136/bjsports-2020-102345