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“So using some statistical modelling, we can get a better idea of the best way to spend each 24-hour period.”
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According to Brakenridge, the findings in relation to type 2 diabetes confirm existing research about the benefits of light physical activity.
“So these are activities where you’re just pottering around your house, like walking to the fridge. You’re not really purposefully walking,” he explains.
“There’s a bit of evidence now to suggest that breaking up periods of sitting down with regular bouts of activity, in and around meal times, is especially good for people with type two diabetes.”
While the research findings broke down the exact amount of activity we should be doing daily for optimal health, Brackenridge says this should not be taken prescriptively, but used as a guide.
“This 24-hour optimal range is like a compass, it’s something to work towards and it may not be achievable for everyone. But it tells us we have to start thinking about our health in a more integrated and holistic way, incorporating not just exercise but also sleep-life activity and sitting down.”
Brakenridge says the research could be used to inform upcoming releases of the Australian government’s physical activity guidelineswhich currently only take into consideration exercise and intensity.
Internationally, the latest guidelines from the World Health Organisation were updated in 2020 to include recommendations for sedentary activity. Their recommendations include 150 to 300 minutes of moderate-intensity physical activity and 75 to 150 minutes of vigorous-intensity aerobic physical activity per week for adults.
Earlier this year, Emmanuel Stamatakis, professor of physical activity, lifestyle and population health at the University of Sydney’s Charles Perkins Centre, led a similar study.
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Like Brackenridge, he says there is a burgeoning body of research that takes into account the interrelated effects of daily activity on health.
“It’s very clear from all research to date that there are synergies and interactions between different behaviours. So, for example, there is a certain threshold of physical activity above which some of the adverse long-term health effects of poor sleep may be offset.”
Brackenridge says the research is preliminary, and merely observes existing data sets of behaviour. The next step will be to ask participants to change aspects of their 24-hour day, to get a stronger sense of cause and effect.
One thing the wearables used in the study were not able to differentiate between is moderate and vigorous physical activity, something Stamatakis says would be incredibly valuable.
“We know from other research that vigorous, intensive activity in particular does deserve separate attention because it’s by far the most efficient type of activity.”
Ultimately, Stamatakis says this research should be taken in relation to your individual levels of fitness and comfort. “If you do nothing, do something. If you do something, do a bit more, and if you are somewhat active, aim to be very active.”
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