Little moves, big difference

Because exercise may take up only a few hours in a day, how the rest of the day is spent makes all the difference to your health.

The tourism professional Fatima Al Mutawa, who likes to keep active. Fatima Al Marzooqi / The National

Fatima Al Mutawa likes to be on the move all the time. The Emirati tourism professional, who lives in Abu Dhabi, gets plenty of opportunities to keep moving when arranging tours and site visits for delegates to developments in the capital. After work, she assists in household chores and grocery shopping. And in her leisure time, she meets up with friends at the Yas Marina Circuit for a walk or to cycle.
"Even when I hang out with friends, we tend to meet in a place where we get to move, rather than at a coffee shop or cinema," says Al Mutawa. "It seems like minimum movement, but it can affect our well-being."
What may seem like insignificant activities can actually lead to improved cardiovascular health and even a longer life, according to a recently published study in Sweden.
Researchers at the Åstrand Laboratory of Work Physiology at the Swedish School of Sport and Health Sciences in Stockholm, who assessed the health of 4,300 men and women, say sitting around may be harmful.
"We have known for 60 years that physical activity is important for the heart," says Elin Ekblom-Bak, the lead author of the study, which was published in the British Journal of Sports Medicine. "But until recently, the research has mainly focused on exercise and has forgotten about the background activity that we do during daily life," she says.
Because exercise may take up only a few hours a week, how the rest of the time is spent contributes greatly to health, say experts.
Anna Pettit, a dietician and nutritionist at Bespoke Wellness in Dubai, says a sedentary lifestyle is detrimental to long-term health.
"When you sit for a prolonged period, your body starts to shut down at the metabolic level," she says. "When muscles, especially those in the legs, meant for movement, are immobile, your circulation slows and you burn fewer calories."
Evidence suggests that the fat-burning enzymes responsible for breaking down triglycerides (a type of fat) start switching off.
"The less you move, the less blood sugar your body uses and this could potentially increase your risk of diabetes," says Pettit. Sitting for too long also affects the spine and posture. "It can stiffen and weaken the muscles that support the spine, resulting in lower-back pain."
At the same time, she says, it takes a toll on your mood. "You're more likely to get depressed because without good circulation, fewer feel-good hormones are going to your brain," says Pettit, adding that long hours in the office and technological advances that allow people to shop, pay bills and communicate with friends and family online encourage lethargy.
"Just hitting the gym does not automatically make you an active person," she says. "This is particularly true if you sit at a desk most of the day."
Al Mutawa believes it is important for people in desk jobs to find ways to remain active, such as walking around during breaks. "Physical activity is important to get inspired and creative, as it helps manage and release physical and mental stress."
Pettit says: "Even standing up and moving around the office helps. It uses more muscles and burns more calories, so you can stand while talking on the phone or walk around the office, if possible."
Getting involved in non-exercise activities such as walking to work, taking the stairs and gardening are particularly beneficial for older people who cannot indulge in vigorous workouts.
In a study where 5,000 60-year-old Swedes were monitored for more than 12 years, those who reported high levels of daily non-exercise activity were less likely to suffer a heart-related condition than those who were least active.
Pettit says a cumulative effect of being active brings with it numerous health benefits and "leads to a longer, happier life".
Al Mutawa, who also works out at the gym regularly, thinks UAE residents are more aware of the benefits of being active now. "Health and fitness awareness has increased in our community, especially within the younger generation," she says.
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