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Sitting for More Than 13 Hours a Day May Sabotage the Benefits of Exercise

Ms. Sarah Farooqi

1 min read

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Turns out that being a couch potato is pretty bad, in ways more than one. New findings from the Journal of Applied Physiology, suggest that being inactive (for more than 13 hours) can negate the benefits of exercise. This means that even if you exercise for some time every day, but are sedentary for the rest, then your body is resistant to the effect of exercise.

Nutritionists say that physical inactivity for more than 13 hours per day, can create a metabolic condition inside the body, which cannot take advantage of acute exercise. Even if such people exercise for more than an hour everyday, there would be no improvement in their lipid profile, insulin resistance, and blood glucose levels.

They would thus be more susceptible to cardiovascular disease like ischemic heart disease, high blood pressure, and atherosclerosis, as well as type 2 diabetes. Many other chronic conditions can also occur in such individuals because their metabolism has become altered.

It turns out that when we limit physical activity and consume carbohydrate-rich food, our metabolism is so taxed that it cannot take advantage of even a bout of acute exercise. While in normal individuals acute exercise can help lower blood glucose, decrease insulin resistance, and lower LDL levels, in sedentary individuals, exercise seems to accomplish none of this.

So how does one overcome this? Well, the most obvious answer to this question would be to start a healthy lifestyle regime. In this study, individuals walked less than 4000 steps per day—so to combat this metabolic disorder, be sure to walk at least 4000 steps everyday, and also exercise.

Small changes in our everyday routine can help us overcome a sedentary lifestyle. For example, try taking the stairs instead of the elevator, park your car somewhat away from your destination and walk to that place, turn your household chores into exercise. Another way to lose weight is to maintain a food diary, to help log in whatever you eat in a day. This method is also a well-researched one that has helped people lose weight by being more careful about their eating habits.

Another good way to lose weight is to incorporate more fibre into the diet. Fibre combined with protein can help you feel fuller throughout the day so you consume fewer calories. Fibre can also help lower cholesterol and LDL levels that are most elevated in metabolic disorders. Decreasing your portion size of meals is another sure way to lose weight and eating healthy. Focus more on consuming protein, than processed carbs. Complex carbs are better for the body and prevent metabolic disorders.

Incorporate more exercise into your lifestyle. Walking, jogging, cycling are great options for outdoor sports activities that can help you attain a healthier routine. Swimming is another great option for those who want to work their whole body, with low impact cardio.

If you want a tailored diet chart that can also help you target your metabolic disorders, then book an appointment with top nutritionists in Karachi, Lahoreand Islamabad through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT professional for your concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Sarah Farooqi - Author Ms. Sarah Farooqi is among the Best Nutritionists in Lahore. Sarah Farooqi is a leading Dietician at Shapes and Diet360. She worked as Nutritionist at Fatima Memorial Hospital previously. Sarah can be seen sharing her expertise in Shapes Newsletter and at seminars on various health and nutrition topics.
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