exercise

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Sedentary Behaviour and Sleep Quality

High-quality sleep is an important factor in sustaining health and improving well-being. Previous evidence has demonstrated the positive associations between increased physical activity and reduced sedentary behaviour (SB) with sleep quality. In a recent study published in Scientific Reports in January 2023, researchers in Japan aimed to explore the relationship between sedentary behaviour (SB), light-intensity physical activity (LPA), moderate-to-vigorous physical activity (MVPA) and sleep quality in middle-aged adults. The study used an isotemporal substitution approach to examine the relationship between physical activity and sleep quality. This approach involves replacing one type of activity with another while keeping the total amount of time spent active the same. The participants were middle-aged adults who wore accelerometers to objectively measure their daily time spent in sedentary behaviour, light physical activity (LPA), and MVPA. They also completed self-reported questionnaires to assess their rest by sleep and sleep quality. The results of the study showed that each 60-minute unit of sedentary time or LPA replaced with MVPA was associated with improved rest by sleep in women. However, there were no significant associations found between physical activity levels and sleep measures in men across all three models. The study highlights the importance of considering substitutional relationships…

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Simple activities to be active at your desk – Part 3

Desk-based workers can spend a lot of time at their desk sitting. If you are a regular follow of this blog, you will know that high levels of sitting time can have several detrimental impacts on health and wellbeing, including on cognitive function, risk of diabetes, physical function and quality of life. Prolonged sitting – that is, sitting for a long time without taking a break – is emerging as particularly harmful, which is why we promote regular breaks from sitting at BeUpstanding. Indeed, a 2022 systematic review and meta-analysis by Loh and colleagues highlighted the beneficial effects of having regular physical activity breaks on blood sugar, insulin, and triacylglycerol measures. Their article concluded that taking short breaks from prolonged sitting results in better glycemic control and improved metabolic control compared to individuals who do not incorporate short physical activity breaks. One impact of too much sitting for too long is on our musculoskeletal health. Here, prolonged sitting can cause tight hip flexors and leg muscles. Vanroelen (2022) states that these imbalances are due to the shortened and lengthened muscles in your legs due to muscle weakness and tightness. These imbalances can lead to a compensatory hyperlordosis or excessive inward…

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