07.05.2019

Sedentary lifestyle: consequences, dangers, diagnosis of physical inactivity, diet, movement and prevention. Sedentary lifestyle: how to get yourself in order

It’s unlikely that anyone can be surprised by stories about harm sedentary work, smoothly flowing into sedentary image life. Almost everyone is sitting: are there any options?

As a rule, we all work in an office and spend a lot of time sitting. On the way to work and home, we sit or stand on public transport, and if we drive a car, we spend almost the entire day sitting. In accordance with the dress code, we wear high heels in the office. As a result, work adds up to a lot of factors that negatively affect health.

A new look at a sedentary lifestyle

Research into the effects of a sedentary lifestyle is regularly conducted in Europe and the USA. It’s not surprising: after all, according to WHO reports, every second European suffers from physical inactivity.

A dozen years ago, the conclusion in such studies was clear: in order to cope with the negative consequences of constant sitting, you need to actively move every day for half an hour to an hour. More recent studies show a slightly different picture.

Lack of movement affects life expectancy

This conclusion was reached by scientists from King's College London, whose experiments involved 2,400 pairs of twins with different levels physical activity. There were also couples in which only one of the twins led a sedentary lifestyle.

It turned out that the people leading active image life, age 10 years later than their peers. And it's not about appearance, how much about the mechanism of aging: in passive people, the length of telomeres - the end sections of chromosomes - shortened faster. Scientists believe that telomere length is an indicator of body aging.

Lack of movement alters metabolic processes

Researchers from the University of Missouri, studying people leading a sedentary lifestyle, came to the conclusion that those who remain inactive for a long time change their metabolic processes and increase their risk of cardiovascular diseases and diabetes, not to mention obesity. And finally, lack of movement leads to back and leg problems.

Back problems

Despite the long evolutionary path, human body remains poorly adapted to long-term static poses. Meanwhile, the heaviest load on the spine occurs in a sitting position.

Diseases caused by a sedentary lifestyle can manifest in any part of the spine. Starting from the neck (by the way, neck clamps can cause headaches and tension) - and down spinal column. But the most vulnerable place is the lumbar region; it experiences the highest pressure in a sitting position. Problems here can be very serious - even a herniated disc. In addition, incorrect body position at the table leads to back problems. For those who constantly work at a computer, the pain is usually localized on the right side: the reason for this is the hand constantly resting on the mouse and a slight tilt of the body to the right side.

How to help your back?

The first and most important thing to do is not to wait for the thunder to strike.

1. Do not hesitate to get up from your workplace from time to time and walk around - along the corridor, along the stairs. If possible, do a dozen squats.

The results of a number of studies confirm that the consequences of a sedentary lifestyle will have much less impact on health if you pay attention to at least ten minutes of walking or other physical activity every hour.

Exercise in the workplace is the second most important thing. So, for example, if you have neck problems and tension headaches, imagine that you have a pencil in your teeth and write the entire alphabet in the air in large letters. You can keep a hand expander on your table and periodically squeeze it with your free hand. Yoga can help solve problems with the spine, but you must practice under the guidance of an instructor.

2. Organize properly workplace. Ergonomic furniture that corresponds to physical parameters (primarily an armchair, as well as a table of appropriate height) is not an empty phrase. Although they cannot replace active exercises, they help to partially relieve the load on the spine.

3. You need to know your “problem areas,” but you can only find out for sure by consulting a doctor. When exacerbations begin, a waist bandage will help, and for prevention, a posture corrector. If you have a flight or a long journey while sitting, and you already have problems with your back, then your doctor will help you choose a special bandage.

Leg problems

The cause of leg problems lies in a person’s upright posture, and the unphysiological nature of the sitting posture leads to blood stagnation. The fact is that venous blood moves upward thanks to the valves of the vessels, which prevent it from going into reverse side, and thanks to the contraction of the leg muscles. Muscle contraction acts as a kind of pump that pumps blood.

During sedentary work, such “pumping” practically does not occur - therefore, the likelihood of blood stagnation in the veins increases. As a result vascular walls begin to expand and lose elasticity. This is how varicose veins begin - the most common leg problem affecting office workers. They are at risk for varicose veins. Especially if there is hereditary predisposition. The problem is aggravated if a person, in addition to what has been said, has the habit of sitting cross-legged, which contributes to pinching of individual veins and deterioration of blood flow.

How to maintain healthy veins?

Varicose veins are indeed a very common disease. modern man. Moreover, it occurs three times more often in women than in men. The reasons for this are “aggravating circumstances” in the form constant wearing shoes with heels, reception hormonal contraceptives etc. The saddest thing is that varicose veins at the initial stage are often outwardly invisible: they do not appear on the legs spider veins, and even more so, dilated veins are not visible - only evening leg fatigue and swelling are disturbing. The best thing you can do with similar symptoms- undergo examination by a phlebologist.
A twenty-minute completely painless procedure, carried out using special ultrasound equipment, will make it clear whether there are varicose veins, or not, and if so, at what stage.
One of the best means prevention - wearing compression stockings. It is suitable for both completely healthy people and patients with initial stages varicose veins By appearance compression hosiery not much different from ordinary tights, stockings and knee socks. If you have a vacation coming up, then there are special travel compression socks specifically for maintaining veins during long trips.
Try not to be lazy and go to the pool a couple of times a week (swimming is very good for your back and blood vessels), get off at the bus stop earlier and walk to work or home, drive your car into nature and walk on the ground in comfortable shoes. And the most best views sports for the prevention of varicose veins are cycling and swimming.

The more humanity develops, the less need there is for physical labor. Overwhelmingly modern people Those engaged in intellectual work are constantly at the computer, and when they come home, they sit down at the TV or again at the computer. It seems that everything is logical, a comfortable life is ensured, but why does sitting have a negative impact on health? Less and less less people can boast of unlimited energy, no headaches, no back pain.

In fact, the human body is designed to withstand static and even long-term loads. If they are not there, and the body is in a constant sitting position, problems begin. Muscles lose their elasticity, atrophy, blood circulation slows down, and weight only increases. This is a natural reaction of a living organism to the lack of opportunity to burn calories.

How to determine if you are at risk?

It is enough to simply determine whether you will have problems with a sedentary lifestyle in the near future. If these statements are true for you, then you are at risk:

Spend about 6-7 hours in a sitting position at your workplace;
take breaks very rarely;
you practically don’t move on foot;
You get to work and home on your own vehicle or in convenient public transport;
do not walk up the stairs, move only by elevator;
you prefer passive relaxation: going to the movies, watching TV shows, and so on;
additional activities or hobbies also involve sitting;
you don't play any sports.

And the easiest way to check is to observe yourself for one day, and if you spend 7 or more hours sitting, you automatically fall into the risk group.

Negative consequences

It can cause the development of all kinds of diseases. And it can aggravate the situation with already existing pathology, accelerate its development.

In addition, most of the population big cities eats the “wrong” foods, preferring fast food and processed foods. And this is another important provoking factor in the development dangerous pathologies. And all this happens against the backdrop of dirty air, both on the street and in the office.

Diseases of the musculoskeletal system

The most common consequence of a sedentary lifestyle is problems with the spine. This is lower back pain cervical spine, scoliosis and curvature. Over time, osteochondrosis develops, and limited motor function, pain in the lower and upper limbs. Sprains, dislocations, and even fractures often occur.

This problem arises against the background of leaching of calcium from the bones. The muscles weaken and decrease in volume, and the condition of the ligamentous apparatus worsens.

Changes definitely occur in the joints; they become inflamed because they do not perform their intended function. Today, problems with joints no longer occur in old age, but also appear in young people.

Problems with blood vessels and heart

What are the dangers of a sedentary lifestyle? It can cause the development of pathologies of cardio-vascular system. The heart muscle weakens so much that even a short run to the same tram causes the heart to work at its limit.

Arises rapid heartbeat, tachycardia develops, which can cause arrhythmia. And all this can end in myocardial infarction.

Constant sitting causes pressure surges, and with persistently elevated blood pressure there is a huge risk of developing a stroke.

Excess weight

Another problem that inevitably arises with a sedentary lifestyle is obesity. Excess fat layer is essentially a “freeloader” for the body. Fat takes oxygen away from the body nutrients from food without giving anything in return.

Another consequence of a sedentary lifestyle is belly fat. The abdomen appears especially in men, but fat in this area is quite difficult to remove. In men, fat lies deep inside the body, mainly around the intestines, so getting rid of such a belly is quite difficult. As a result, heart problems and shortness of breath appear.

Changes in psychological state and headaches

What does a sedentary lifestyle lead to? There are problems with mental state. It means that without motor activity, the production of serotonin (the hormone of happiness) is reduced. And this inevitably leads to depressive state, people constantly feel moral and physical fatigue, bad mood. Some people even have suicidal thoughts and have no sense of fulfillment. After all, there can be no question of any social activity if a person is in a depressed state and is only capable of solving his current everyday problems.

Modern people often experience nervous disorders, in particular the syndrome chronic fatigue which is accompanied by insomnia.

And, of course, if physical activity is reduced, then why not have headaches? After all, blood circulation is impaired, an insufficient amount of oxygen reaches the brain, hence the migraine, Bad mood. Where will it come from? good mood if you have a headache.

Varicose veins and hemorrhoids

Due to the fact that a person moves little, he experiences stagnation venous blood in the small pelvis. And this is a direct path to the development of hemorrhoids.

Varicose veins are another scourge of modern man. If earlier it was believed that this disease was more characteristic of the female half of humanity, now it is often found in men. the formation of blood clots, which at any time can clog blood vessels leading to the lungs, heart muscle or brain.

Development risk varicose veins increases if a person has genetic predisposition To this disease. A sitting position is especially harmful when the legs are stacked on top of each other, then the blood vessels are additionally compressed.

Genital area

The consequences of a sedentary lifestyle for men are a huge risk of developing impotence and prostatitis. Lack of physical activity leads to congestion in the pelvic area, and this is a huge risk for both men and women.

Respiratory problems

Doctors have long noticed that the consequences of a sedentary lifestyle are frequent colds. And everything is connected with the fact that if physical activity is reduced, then the functional capacity of the lungs also decreases. During the respiratory act, special cells called “macrophages” are produced, which protect the alveoli from microbes. Life cycle they have a short one. Their number decreases sharply if a person moves little and for a long time is in a contaminated area. Hence the conclusion that in addition to a sedentary lifestyle, there is a huge risk for respiratory system carries polluted office air. After all, macrophages quickly die from inhaled dust. In addition to dirty office air, the risk increases with smoking and constant inhalation of exhaust fumes from vehicles.

A person who moves little breathes shallowly, that is, all the alveoli of the lungs do not participate in the process. As a result, dead microphages are poorly removed and blood flow weakens. This is how unprotected areas of the alveoli appear, into which, without special problems germs and viruses penetrate. Hence colds and pulmonary diseases.

What other problems might arise?

The consequences of a sedentary lifestyle in women are stagnant processes in the pelvis, and these are problems with the uterus, appendages and other organs. In addition, both men and women may experience problems with work gastrointestinal tract, a huge risk of developing diabetes mellitus and connective tissue hypertrophy.

Recent studies conducted by specialists from the University of California (USA) have proven that a sedentary lifestyle is directly related to the thinning of the area of the brain responsible for memory.

What to do?

The easiest and best way is to change your lifestyle. Although this is not always possible.

How to avoid the consequences of a sedentary lifestyle? You should follow some rules that will reduce the negative impact of a sedentary lifestyle.

Throughout your workday, try to take every opportunity to move. Set an alarm to remind you to stretch every 30 minutes.

For lunch, go to the farthest establishment Catering. If possible, study during a break. active games or do some exercise with your employees.

Don't deny yourself a visit to the gym or swimming pool. It's best to take time sports activities at least 2-3 times a week. If the office has an elevator, then refuse it, go down and up the stairs. Walk to and from work, at least a few stops. When you get home, don’t immediately sit down at the computer or TV. If you have children, go for a walk with them, or take the dog and go for a walk with it.

Yoga can help solve back problems. Sign up for a course of classes and don't miss them.

Don't be lazy, do it in the morning gymnastic exercises at least 10 minutes. On the weekends, also keep yourself active. A trip to nature is a great opportunity to combine relaxation and a game of badminton or ball.

If there are problems with the veins, then as prophylactic Compression knitwear may be used. It is suitable for both healthy people, and for those with varicose veins at the initial stage.

Constantly follow the path of reducing the amount of food you consume. Every year you get older it will be harder and harder to get rid of the fat layer. Although obesity can be fought not only with the help gym, but also healthy and passionate sex.

Diet

To reduce and get rid of excess weight, it is recommended to eat meals on a schedule. No need to snack on chips and chocolates. Snacks good products meals should be every 2-3 hours. Portions should be small. Look at your lunch taken from home - don’t be afraid, divide it into two, or better yet, three meals.

Avoid any foods that may cause excess weight or cellulite. These products include: smoked meats, fried poultry with skin, sweets and baked goods, full-fat sour cream, coffee, carbonated drinks and bananas. TO useful products include: vegetables, fresh and steamed, fruits, crumbly cereals, dried fruits, dairy products.

IN modern world Unfortunately, there is a very large percentage of people who lead a passive lifestyle and do not even know what this means for them. But you need to know the enemy by sight, because then serious consequences can be easily avoided.

What a sedentary lifestyle

The “mobility” of a person’s lifestyle is calculated quite simply. If an individual moves for less than 30 minutes during the day, then, alas, this lifestyle is sedentary, and this is very dangerous for health and even the functioning of internal organs.

Reasons for a sedentary lifestyle

The main apparent reason for a sedentary lifestyle has been technological progress. The advent of modern technology has almost completely eliminated the need for people to move (not counting workers who work exclusively physically). Office workers spend the entire working day at computers.
Factories are automated as much as possible, and most workers only need to monitor the operation of modern equipment. Schoolchildren are not bored at home with nothing to do, because now there is Wi-Fi throughout the entire apartment, and there is no reason to go out for a walk in the yard even in sunny weather, and so on...

The human body gets used to the constant lack of movement and literally loses the ability to burn normal amount calories and correctly, rationally use all the elements received during meals.

As is known, muscle mass does not disappear, but is hidden under fat, so from the lack of the ability to burn extra calories the body quickly gains fat mass, and then obesity appears, which is a serious test for the liver, kidneys and, of course, the heart, and the muscles themselves undergo degeneration. Even minimal physical exercise With such problems it will be as difficult as possible.

Video: the effect of inactivity on the body

Did you know? Burn the fat accumulated over time Last year, is quite simple, but not many people can say goodbye to the fat mass of past years. Fat has the property of becoming “woody”, and the body considers it habitual, which prevents it from being easily removed.

Daily caloric intake per day while sitting

Calories- units that measure the amount of heat received by the body from digested food. To avoid accumulation excess fat In the human body there is a certain norm of kilocalorie consumption per day for different categories people (the norm depends on gender, age, lifestyle).

So, the required number of kilocalories for women who lead a passive lifestyle:

19-25 years old - no more than 2000 kcal/day;
26-50 years old - 1800 kcal/day;
51 years and older - 1600 kcal/day.

Calories needed to maintain normal body fat men:

19-30 years old - 2400 kcal/day;
31-50 years old - 2200 kcal/day;
51 years and older - no more than 2000 kcal/day.

Important! Even if you need to lose weight, you should not consume less than 1200 kilocalories per day. Such experiments can lead to gallbladder diseases, as well as heart problems.

Sedentary lifestyle: health consequences

The consequences of a sedentary lifestyle can be quite serious, because the entire human body takes part in such “inaction”.

So, the resulting physical inactivity can cause the following consequences:

obesity (at early stage- growth of a “beer belly” in men);
prostatitis and loss of potency in men;
osteochondrosis and other problems with the spine;
radiculitis and;
constipation;
problems with the cardiovascular system;
liver problems;
urolithiasis disease.

The list of consequences is not complete, because each person’s body reacts differently to their lifestyle.

Benefits of physical activity during sedentary activities

The need for physical activity for modern society obvious. It’s not for nothing that they say: movement is life. And when spending most of the day in a sitting position, muscle training is even more necessary.

Scientists have calculated that a simple two minutes of activity for every hour of work. Firstly, your legs will not become numb; secondly, additional calories are spent; thirdly, the muscles will warm up and even the head will become “lighter”. This activity will prevent stagnation in tissues, improve blood circulation and normalize breathing.

To avoid shortening your life due to an inactive lifestyle, doctors strongly recommend adding at least 2-3 hours of low-intensity exercise to your regular week. In this case, none of the above ailments threaten.

Exercises for sedentary people

Many large office companies have long developed special exercises and set aside time for employees to step away from their desks and do some simple exercises to stretch their tired bodies.

In domestic companies, such experience is not common, but this is not a reason to show indifference to your body.
Let's look at a few simple exercises, with which you can warm up without leaving your workplace. Before performing this complex, it is advisable to “warm up” the body. To do this, you need to walk briskly for a few minutes, or walk a couple of floors back and forth.

"Elastic buttocks"

We sit on the edge of the chair, tilting the body a little forward.
We place our relaxed hands on the table.
We strain our buttocks and raise our body a few centimeters, holding our pelvis in this position for a few seconds.
We perform 10-15 repetitions, each time the load can be increased.

"Beautiful breasts"

We sit on the edge of the chair, straighten our back.
We “hug” the armrests of the chair with our hands so that our hands are on the outside.
We squeeze our elbows, mentally trying to press the armrests to the body, squeeze the tense elbows for 8-10 seconds.
Perform 10-15 repetitions, the load can be increased.

"Steel Press"

We sit on a chair: the back is straight, the buttocks are tense.
Let's do deep breath, when exhaling, we draw in the stomach.
We perform at least 50 repetitions, making sure that the breathing is even.

"Down with your belly!"

We sit on a chair: straight back, body slightly forward, arms back or to the sides, knees together.
Slowly and with effort we raise our knees up towards our chest. Perform 20-30 repetitions (the abdominal muscles should be tense).

"Biceps like"

We stand near the table: back straight, abs tense.
We grab the edge of the table with our hands and mentally try to lift it, straining our arms (biceps).
Repeat the exercise 15-20 times, the load can be increased.

"Strong arms"

We stand with our back to the table, bend our elbows, and rest our palms on the surface of the table.
We move our legs forward and try to squat, focusing on our hands (reminiscent of practicing on parallel bars).
We perform it 10-15 times, the load can be increased.

"Warm-up for the feet"

Sitting on a chair, lift your toe as far as possible towards you and back.
Make circular movements in one direction and the other.
Take off your shoes and roll a thick marker or glue stick across the floor.

"Slender calves"

Stand behind a chair, your back is straight, you can hold on to the back without putting weight on your hands.
We rise on our toes and stay in this position for 5-7 seconds.
We perform 20-30 repetitions.

Video: Exercises in the workplace

Important! If with each exercise you perform you feel work and slight fatigue in the desired muscles, you are doing everything right.

Diet for a sedentary lifestyle

In order for the body to receive the required amount of calories and have time to burn everything, you need to follow several:

you need to eat at the same time. Meal schedule plays a big role important role in losing weight. The body must know what time it receives the necessary microelements, and this schedule must be followed impeccably. And any failure is a big stress for the stomach and the body as a whole;
smaller portions - more frequent snacks. Ideally, the number of meals should be 5-7 times a day, that is, the body should constantly feel a little hungry (in no case starvation or severe oversaturation). The secret is a small plate, which fits a smaller amount of food, but looks voluminous and satisfying. The first couple of days will be difficult, but your stomach will quickly get used to it;

exclude unnecessary junk food . Pizzas, fast food, sweets, smoked foods and others harmful products and so they do not bring any benefit, and with a sedentary lifestyle they are completely equivalent to death. You can treat yourself to something tasty once a month, but there must be a reason for this, for example, an important report completed on time.

So, a sedentary lifestyle in itself is not a death sentence, and this does not mean at all that a person will definitely suffer from obesity or heart disease if certain rules are followed. Every day, sitting at the computer for a long time, we shorten our life, and we only have one. You need to do some simple exercises and eat right. In this situation, a passive lifestyle will not have a detrimental effect on your health.

Currently, sedentary work and, accordingly, a sedentary lifestyle have become widespread.

Of course, it’s better to sit in the office than to carry heavy things. But an office worker does not receive less harm than a loader.

Obesity, dysfunction of the cardiovascular system, joint pain and many other diseases are associated with a sedentary lifestyle.

A person sits all the time: in transport, at work, at home, visiting, in a cafe. But how safe is it?

Harm and consequences

Let's look at some unpleasant consequences sedentary lifestyle.

1. Impaired functioning of the body.

During sedentary work, the main load falls on the cervical and lumbar regions. The vertebrae of the first of them become pinched, which leads to a decrease in the intensity of blood flow to the brain. The result is headaches and blurred vision. Osteochondrosis of the lumbar region may also develop.

The spine is interconnected with the work of all other human organs. In addition, scoliosis will not take long to appear. This is why it is so important that the spine is always straight and does not experience increased stress.

2. Violation normal functioning cardiac system and the risk of atherosclerosis, angina and heart attack.

People who spend most of their lives sitting at a desk have twice the risk of dying from heart failure than those who work.

3. A person who works at a computer mainly with a mouse is susceptible to inflammatory processes in the right (or left) area of the body due to the constantly raised arm.

4. Development varicose veins veins

People who sit at a desk all day suffer from poor blood circulation lower limbs, which immediately leads to the development varicose veins veins, this is especially unpleasant for women.

Crossing one leg over the other increases the risk of this disease even further. The vessels are pinched and blood stagnates in certain places.

5. Formation of incorrect posture in children and problems with proper functioning respiratory tract(due to underdeveloped chest subject to constant compression).

6. Constipation and hemorrhoids.

Stagnant processes in the pelvis can lead to the development chronic constipation. This disease causes great discomfort and often leads to hemorrhoids, which can be very difficult to cure.

7. Constantly staying in the same sitting position Bottom part The human body begins to gradually increase in volume. This is due to high blood pressure to this area and increase produced by the body subcutaneous fat by as much as one and a half times.

8. There is a risk of developing diabetes mellitus due to increased blood sugar, excess weight and increased blood pressure.

9. Muscle weakness, spine and joints, which begin to hurt very much.

10. Increased level mortality(by 40%) among women leading a passive lifestyle. For men, this figure is 20%.

Effects of a sedentary lifestyle on men's health

1. Deterioration of erectile function. For normal potency, blood flow to the pelvis is necessary, as well as its outflow. When sitting, blood circulation deteriorates significantly, which leads to the development of stagnation or even inflammatory processes which could lead to more serious problems.

2. Prostatitis. Exclusively male disease associated with inflammation prostate gland. The disease is accompanied by unpleasant moments: premature ejaculation, frequent and painful urination, pain and cutting in the perineum, inability to achieve orgasm and many others. As a result sex life men are fading away, which has an adverse effect on general condition his body.

3. Hormonal imbalance. With a sedentary lifestyle, they increase body fat, which leads to violation hormonal balance. Female sex hormones - estrogens - are formed in adipose tissue, which cause the appearance of a belly in a man. Getting rid of it, I must say, is not so easy.

As you can see, a sedentary lifestyle is dangerous, so you need to compensate by running or doing daily exercise.

When a person was “designed”, it was assumed that he would constantly move: run away from predators, hunt squirrels, walk and look for vegetables and fruits... But over the past 50-70 years, the concept of “work” has finally ceased to be associated with hard physical labor. What happened because of this?

When a person moves actively, he normally has ten capillaries open. But when it is at rest, only one out of ten works. The fact is that the exchange of various useful substances - gas, oxygen - occurs when the capillary is washed with blood. For clarity, I will give the following analogy: let’s say, if in Holland the owner has a five-room house, but she lives in only one bedroom, then only this room will be heated. It’s the same in a person: if you don’t actively work, then why do you need so much blood? useful substances for more capillaries?

Every person must undergo special examinations at least once a year: complete blood tests, a cardiogram and an ultrasound of the heart. This is the only way to adequately assess the state of your body.

Everything would be fine, but only when moving, when blood washes the capillary, a person produces a special substance - nitric oxide, which has a very positive effect on the body: it lowers cholesterol levels, makes the blood less viscous, increases the levels of “good” sugar - one total benefit. If we move little during the day, we gradually develop a chronic lack of nitric oxide. And this is now one of the main diseases of civilization. Everyone who adheres to a sedentary lifestyle has this deficiency, which, in turn, can lead to the development of endothelial dysfunction and trigger processes such as diabetes, stroke, heart attack, sudden death...

(Men are primarily at risk, and the older you are, the more pressing the problem.) But a sedentary lifestyle in itself is an independent risk factor, in addition to smoking, high pressure and other causes damaging the inner lining of the vessel.

Is there any kind of “heart diet” for a person “glued” to an office chair? I would joke and say that you need to take a laxative to at least have the need to get up and move more often. Seriously, no, there can be no diet here. Instead, think about walking to work. By the way, the recommended ten thousand steps per day is not a myth at all, it is the necessary level of cardio exercise, which American scientists advise to adhere to.