Stating that running or walking effectively slows down the signs of aging without lifting weights, experts point out that women who sit for 6 hours a day are 10% more prone to cancer than those who sit for three hours. Stating that a person who exercises for 30-45 minutes a few times a week has a sedentary life, experts recommend aerobic exercise such as walking or cycling to increase heart rate for at least 150 minutes a week.
Prof. Dr. Defne Kaya, Head of Physiotherapy Rehabilitation Department at Üsküdar University Faculty of Health Sciences, pointed out the importance of movement for a healthy and long-lasting life.
High risk of cancer in sedentary people
Pointing out that running or walking slows down the signs of aging more effectively than weight lifting, Prof. Dr. Defne Kaya said:
"How do running or walking, high-intensity interval training (HIIT) and weight lifting exercises performed 3 times a week for 45 minutes for six months affect our telomere length in blood cells? A sedentary lifestyle brings many diseases with it. It is known that women who sit for 6 hours a day are 10% more prone to cancer than those who sit for three hours, and those who sit for 10 hours a day and do not fulfill the recommendation of 150 minutes of aerobic exercise per week age biologically 8 years more."
Prof. Dr. Defne Kaya stated that those who do running or walking, high-intensity interval training (HIIT) and weight lifting exercises have improved their physical fitness and increased their running speed compared to those who only diet.
Running and walking increase telomere length
Prof. Dr. Defne Kaya pointed out that the telomere length of people who do running or walking, high-intensity interval training (HIIT) increases by 3.3% to 3.5% at the end of 6 months compared to those who do weight lifting exercises or only diet, and said: "Exercise that you start when you are young and energetic will keep you not only healthy but also young. When we look at the time we spend in the car, at work, at the desk, in front of the TV and screen, if we consider that we spend 7 hours of 24 hours sleeping, we spend only 1-2 hours of the remaining 17 hours on our feet. It is debatable how much of that time is spent changing the rhythm of our heart. The knowledge that adults and young people spend at least 10 hours a day in a fixed position has led us to classify sitting for long periods of time as a "new smoking-like danger"."
Exercise several times a week is not enough
Noting that sedentary life is considered to be the fourth preventable disaster leading to death in the world according to the World Health Organization, Prof. Dr. Defne Kaya said, "A person who exercises for 30-45 minutes daily a few times a week is still considered sedentary (sedentary lifestyle with minimal physical activity) if he spends all the rest of his time sitting."
"You should do aerobic exercise such as walking or cycling, which will increase the heart rate for at least 150 minutes a week," Prof. Dr. Defne Kaya concluded her words as follows: "You can strengthen your muscles and bones by doing weight lifting exercises once or twice a week. For a healthy life, you should incorporate regular exercise into your life as a lifestyle. Be sure to consult your physiotherapist to get a correct and appropriate exercise prescription and to develop an exercise program regularly."