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Does this mean that anyone who has a > 11 minutes walk each way to their office won't experience the negative effects of sitting all day at work? That seems lik

Does this mean that anyone who has a > 11 minutes walk each way to their office won't experience the negative effects of sitting all day at work? That seems like an easily reachable target in that case.

rmwaite 3y ago
I can say anecdotally that when Covid hit and I started working from home I really started to feel like garbage. I think a big part of it was that I didn’t have my daily park and walk to the office building routine anymore. That and the rest of the surrounding movement to get ready, get into the car, get out of the car, etc. I think it was a pretty big change for the worse.
HumblyTossed 3y ago
Pretty much what the article alludes to, yes. Though, my Dr advises that it's best to get my HR up (to a level he recommends) and sustain that for 20-30 min per day* rather than break it up. But he also still says move every hour. So... * Minimum
- Lord-Jobo 3y ago
  20-30 minutes of actual elevated heart rate a day, and like 200ish steps every hour. This is the consensus I've seen forming in the research over the past few years.
- Terretta 3y ago
  > sustain that for 20-30 min per day By contrast, HIIT research suggests you really only need to hit max heart rate and VO2max for < 4 minutes 3x a week for effectively all the benefit. The "interval" idea is 4 sprints of 30 - 45 seconds to go into max heart rate band, each with a 30 - 15 sec recovery to let heart drop a touch, then hit the next one. You are not doing aerobic exercise, you are pushing into anaerobic. They also suggest a warmup and cooldown of at least a couple minutes, so put that together and you're looking at 8 minutes 3x a week. The problem is that the first I in HIIT is much too much Intensity for some. Fitness clubs had to get rid of or gate HIIT machines because guests would vomit. If you're doing it right, you will be anaerobic, many people don't tolerate that without working up to it, and people hate working up to things. Supposedly -- though less research on this -- the same routine will "upshift" metabolism so after 6+ weeks of accommodation, your 24 hr calorie burn from these 8 mins 3x a week is greater than if doing traditional hour long fitness routines every day, and that upshift can last 6 - 9 most after cessation of the routine.
  - HumblyTossed 3y ago
    > The problem is that the first I in HIIT is much too much Intensity for some. Fitness clubs had to get rid of or gate HIIT machines because guests would vomit. If you're doing it right, you will be anaerobic, many people don't tolerate that without working up to it, and people hate working up to things. A lot of people just can't go from sitting on their buts all day to sitting on their buts all day with the addition of a daily vomit enducing HIIT routine. They would explode. Probably best to start by walking, then walking briskly, etc...
    - RHSman2 3y ago
      They can. It’s just very uncomfortable (other than those with genuine, real health problems)
      - maximus-decimus 3y ago
        If it makes you vomit everyday, it's gonna at the very least rot your teeth.
  - RHSman2 3y ago
    As someone who has done loads of different forms of exercise I am blown away by HIIT. 6 mins (not including 10-15 mins warm up) and I can feel the effects all day. And as you get fitter you can just load more weight/exercise type. Of course it comes with the taste of bile….
  - SoftTalker 3y ago
    Weighlifting has a lot of those benefits. A set of moderately heavy deadlifts takes 30-60 seconds and will get your heart rate up.
ddmf 3y ago
I'm going to guess conservatively, just in case, and look for a house that's exactly 1.47 miles from my office.
j45 3y ago
Sustained walking (no red lights) is a highly underrated form of cardio. Getting heart rate into a zone and keeping it there incrementally has a strange effect of growing a walk into a light jog on its own as well. The body seems to continue its improvement.
- mailund 3y ago
  > (no red lights) aye, there's the rub there are very few places I can walk without hitting multiple red lights
  - j45 3y ago
    Finding those roads, or parks is key. Reducing the number of lights on a walk can help. For winter time finding a walking treadmill (they are a few hundred) can be a great way to watch those YouTube playlists of things you mean to.
- euroderf 3y ago
  Dunno if this applies to anyone else, but if I go for a long walk, then at about the 25-30 minute mark my metabolism shifts gears. A distinct jump in body warmth. I open my jacket, or otherwise remove a layer.
  - j45 3y ago
    I notice the same. 90 minutes was ideal
helsinkiandrew 3y ago
Possibly - but in general 2 half sets of an exercise routine (cardio or strength) doesn't usually have exactly the same benefits as a full set. I don't know about brisk walking, but if you run at a steady pace for 22 minutes, your heart rate will be higher in the second half than the first. If you split a weight training set in half - I believe it is more likely to increase the bulk and strength of your muscles but won't be as good at building stamina.
- mailund 3y ago
  that makes a lot of sense! if not, you would be hard pressed to find someone who didn't walk a total of 22 minutes in an entire day I guess
lm28469 3y ago
I very much doubt so. If the bar was really that low virtually no one would suffer from sedentary lifestyle
- progne 3y ago
  Then you might be surprised how many people get less exercise than 22 minutes of walking per day, even healthy young ones. I was one and it took effort to change. If you only walk from screen to fridge to screen to bathroom to screen to car to screen to bed, it's just a few minutes of body weight movement per day. That's enough writing for me, time to go out and stack firewood.
  - RHSman2 3y ago
    Tell us about the conversion!!!
    - progne 3y ago
      That lifestyle led to severe lower back pain. The only cure for that was getting my body in motion. I've kept in motion because of a deep mewling fear of returning to that pain. You could say I'm driven by the lash.
      - RHSman2 3y ago
        Same same!!! Lower back pain is such an unpleasant existence.
  - kjkjadksj 3y ago
    But if you go to work a job someplace you definitely walk at least 10 mins, even if you park on site, just maneuvering around the property. Grocery shopping alone probably doubles that or more.

rmwaite 3y ago

I can say anecdotally that when Covid hit and I started working from home I really started to feel like garbage. I think a big part of it was that I didn’t have my daily park and walk to the office building routine anymore. That and the rest of the surrounding movement to get ready, get into the car, get out of the car, etc. I think it was a pretty big change for the worse.

HumblyTossed 3y ago

Pretty much what the article alludes to, yes. Though, my Dr advises that it's best to get my HR up (to a level he recommends) and sustain that for 20-30 min per day* rather than break it up. But he also still says move every hour. So... * Minimum

Lord-Jobo 3y ago
20-30 minutes of actual elevated heart rate a day, and like 200ish steps every hour. This is the consensus I've seen forming in the research over the past few years.
Terretta 3y ago
> sustain that for 20-30 min per day By contrast, HIIT research suggests you really only need to hit max heart rate and VO2max for < 4 minutes 3x a week for effectively all the benefit. The "interval" idea is 4 sprints of 30 - 45 seconds to go into max heart rate band, each with a 30 - 15 sec recovery to let heart drop a touch, then hit the next one. You are not doing aerobic exercise, you are pushing into anaerobic. They also suggest a warmup and cooldown of at least a couple minutes, so put that together and you're looking at 8 minutes 3x a week. The problem is that the first I in HIIT is much too much Intensity for some. Fitness clubs had to get rid of or gate HIIT machines because guests would vomit. If you're doing it right, you will be anaerobic, many people don't tolerate that without working up to it, and people hate working up to things. Supposedly -- though less research on this -- the same routine will "upshift" metabolism so after 6+ weeks of accommodation, your 24 hr calorie burn from these 8 mins 3x a week is greater than if doing traditional hour long fitness routines every day, and that upshift can last 6 - 9 most after cessation of the routine.
- HumblyTossed 3y ago
  > The problem is that the first I in HIIT is much too much Intensity for some. Fitness clubs had to get rid of or gate HIIT machines because guests would vomit. If you're doing it right, you will be anaerobic, many people don't tolerate that without working up to it, and people hate working up to things. A lot of people just can't go from sitting on their buts all day to sitting on their buts all day with the addition of a daily vomit enducing HIIT routine. They would explode. Probably best to start by walking, then walking briskly, etc...
  - RHSman2 3y ago
    They can. It’s just very uncomfortable (other than those with genuine, real health problems)
    - maximus-decimus 3y ago
      If it makes you vomit everyday, it's gonna at the very least rot your teeth.
- RHSman2 3y ago
  As someone who has done loads of different forms of exercise I am blown away by HIIT. 6 mins (not including 10-15 mins warm up) and I can feel the effects all day. And as you get fitter you can just load more weight/exercise type. Of course it comes with the taste of bile….
- SoftTalker 3y ago
  Weighlifting has a lot of those benefits. A set of moderately heavy deadlifts takes 30-60 seconds and will get your heart rate up.

ddmf 3y ago

I'm going to guess conservatively, just in case, and look for a house that's exactly 1.47 miles from my office.

j45 3y ago

Sustained walking (no red lights) is a highly underrated form of cardio. Getting heart rate into a zone and keeping it there incrementally has a strange effect of growing a walk into a light jog on its own as well. The body seems to continue its improvement.

mailund 3y ago
> (no red lights) aye, there's the rub there are very few places I can walk without hitting multiple red lights
- j45 3y ago
  Finding those roads, or parks is key. Reducing the number of lights on a walk can help. For winter time finding a walking treadmill (they are a few hundred) can be a great way to watch those YouTube playlists of things you mean to.
euroderf 3y ago
Dunno if this applies to anyone else, but if I go for a long walk, then at about the 25-30 minute mark my metabolism shifts gears. A distinct jump in body warmth. I open my jacket, or otherwise remove a layer.
- j45 3y ago
  I notice the same. 90 minutes was ideal

helsinkiandrew 3y ago

Possibly - but in general 2 half sets of an exercise routine (cardio or strength) doesn't usually have exactly the same benefits as a full set. I don't know about brisk walking, but if you run at a steady pace for 22 minutes, your heart rate will be higher in the second half than the first. If you split a weight training set in half - I believe it is more likely to increase the bulk and strength of your muscles but won't be as good at building stamina.

mailund 3y ago
that makes a lot of sense! if not, you would be hard pressed to find someone who didn't walk a total of 22 minutes in an entire day I guess

lm28469 3y ago

I very much doubt so. If the bar was really that low virtually no one would suffer from sedentary lifestyle

progne 3y ago
Then you might be surprised how many people get less exercise than 22 minutes of walking per day, even healthy young ones. I was one and it took effort to change. If you only walk from screen to fridge to screen to bathroom to screen to car to screen to bed, it's just a few minutes of body weight movement per day. That's enough writing for me, time to go out and stack firewood.
- RHSman2 3y ago
  Tell us about the conversion!!!
  - progne 3y ago
    That lifestyle led to severe lower back pain. The only cure for that was getting my body in motion. I've kept in motion because of a deep mewling fear of returning to that pain. You could say I'm driven by the lash.
    - RHSman2 3y ago
      Same same!!! Lower back pain is such an unpleasant existence.
- kjkjadksj 3y ago
  But if you go to work a job someplace you definitely walk at least 10 mins, even if you park on site, just maneuvering around the property. Grocery shopping alone probably doubles that or more.