Daily exercise of 30 minutes a day at 3-6 Metabolic Equivalents (METs) is only part of the recommended energy in lifestyle to reduce cardiovascular risk factors. Increasing spontaneous behaviors can account for most of the expended time above the resting metabolic rate of sitting or lying. This may not reduce obesity but may prevent the increase in weight during this critical time.
During the COVID-2019 Outbreak
A public health messages recommending all adults and children to stand up frequently.
The energy cost of lying is measured at 1.04 METs
The energy costs for sitting is measured at 1.07 METs
The energy cost to stand from sitting measured 1.39 METs
The energy cost for standing is measured at 1.20 METs, a 26% increase in energy used
So, get up frequently, every 15-20 minutes, to amble around the house, talk on the phone, interact with the kids and pets, and to relieve eye stress from excessive screen use. Short burst of activity has been found to provide vital low-intensity activity.
Standing is weight bearing. NASA found standing is gravity on the feet to maintain muscle and performance. Marching in place and doing ankle pump exercises to raise and lower the body help to maintain oxygen and nutrient delivery. These activities are important to prevent fatigue when activity is reestablished.
Betts, Smith, Johnson-Bonson et al. (2019). Medicine & Science in Sports & Exercise: Volume 51 – Issue 4 – p 726-733. doi: 10.1249/MSS.0000000000001841
Judice, Hamilton, Sardinha, et al. (2015). What is the metabolic and energy cost of sitting, standing and sit/stand transitions? European Journal of Applied Physiology volume 116, pages263–273(2016). https://doi.org/10.1007/s00421-015-3279-5
Wietbrock. (2019). Enhancing post-CCU functional endurance with physical activity. Nursing 2019 Critical Care. Volume 14 (6). Pages 42-45. doi: 10.1097/01.CCN.0000602736.89712.d4
Mary Ann Wietbrock RN MSN ACNS BC www.cardinalelements.com