Fitness
What's in your day? Scientists have analysed how we should spend our time for optimum health
It’s known as the “Goldilocks day”: the “just right” way to allocate your time to various activities for optimal health.
Sounds like a handy guide to life, right? But is it even possible?
We already have guidelines around how much physical activity adults should get each week. So how many hours each day should we spend standing, sitting or sleeping?
New Australian research published in Diabetologica provides an hour-by-hour breakdown of daily activities to reduce the risk of cardiometabolic diseases, which include disorders of the heart, diabetes and chronic kidney disease.
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The study, from Swinburne University and the Baker Heart and Diabetes Institute, analysed more than 2,000 people in the Netherlands, 684 of whom had type 2 diabetes.
Over seven days, they had their waist circumference, blood glucose and insulin levels, cholesterol, blood pressure and triglycerides (a type of fat found in blood) measured.
By examining how participants with the healthiest results divvied up their time, the researchers came up with what they say is an optimum day for cardiometabolic health.
Christian Brakenridge from Swinburne’s Centre for Urban Transitions led the research, and says the activity plan is “like a North Star” — something to aim towards.
“I think people might kind of baulk at the idea of these strong quantitative guidelines, but the take home message here is we really want people to sit less, move more and sleep for appropriate durations,” Dr Brakenridge says.
The average Australian sits for about eight hours a day but desk-based office workers can spend around 10 hours seated.
And most of us only get two hours of physical activity each day (that’s light and moderate activity combined), which is about half of what the study recommends.
Light physical activity includes slow walking or doing chores, and moderate to vigorous activity can be brisk walking, jogging or difficult tasks like shovelling.
Dot Dumuid is a time-use epidemiologist at the University of South Australia. For years she’s studied the healthiest ways to spend our time.
She provided statistics for the new study, and noted its narrow focus on cardiometabolic risk factors.
“I like when studies put other outcomes in there as well, like cognition, for example.”
Dr Dumuid says very few study participants managed four hours of activity day in, day out.
“There’d be a few super-achievers … but that’s not feasible for heaps of people.
“You could do it, but you’d have to give up something else.”
And that activity trade-off is where things get interesting.
Adjusting the levers of your life
The perfect day for your heart might be quite different to the perfect day for your brain.
Dr Dumuid has studied the “optimum” 24 hours for a range of health outcomes, and is particularly interested in what happens when you take time from one category and put it in another.
For example, physical activity is great for heart health. But if it comes at the cost of sleep, Dr Dumuid says that can be detrimental for those with anxiety and depression.
And people need to spend more hours sitting than moving if they want to optimise academic performance and cognitive function, as that’s when we usually do things like study, read or play music.
While Dr Dumuid is yet to come up with a “Goldilocks day” for adults, she has one that she says is most beneficial for the mental, physical and cognitive function of children aged 11 and 12.
But even with children, priorities can shift, and if exams are approaching, a student might need to temporarily adjust the dial to manage their time differently.
To help with this, Dr Dumuid developed an online tool which lets students rank what’s most important to them to give a more personalised 24-hour breakdown.
“One size rarely fits all in population health,” she says.
More than one optimum day
No matter how much time we want to invest in being happy and healthy, not everyone has complete agency over how they spend their day.
There can be many limitations depending on where you live, what you earn and whether your capacity is restricted, for example, by chronic health conditions.
And the daily activity combinations researchers looked at in the new study didn’t incorporate things like social interactions, which can improve mental and physical health.
So how many hours a day should we spend socialising? Recent research in Nature found there’s no universal balance between solitude and socialising.
In fact, solitude (when the person chooses it) can reduce stress levels.
This is another reason why Dr Dumuid thinks we’ll never have one single optimum day for overall health.
Instead, perhaps we’ll one day have multiple “best days” with different purposes.
“In the future you might wake up and decide ‘OK, today I want to preference my mental health, let me see what my options are.’
“Then you focus on something else the next day, and then over a week you can balance it out to be a good, healthy week.”
Dr Brakenridge hopes his findings will be used by the federal government to update current health guidelines so they can better reflect the full spectrum of human behaviour.
He says Australia should look to Canada, which has the world’s first 24-hour movement guidelines that lay out how much time adults should spend doing aerobic activities, muscle strengthening, sleeping, sitting and using a screen.
Get the latest health news and information from across the ABC.
JONATHAN DAVISS IS not the type of guy to go light. When he showed up to the MH Fitness Hub to show off his workout, he didn’t need to stack weight plates on the bar to recreate a working set of back squats. But the 24-year-old star of Netflix’s hit Outer Banks series—who introduced himself simply as JD on camera—didn’t even think about slacking, even though he was only demonstrating his routine. He threw 315 pounds on the barbell, stepped up to the rack, and repped out his set.
That willingness to load up the weight might just be because he has a different mindset than the norm. “I’m one of the weird ones,” Daviss said. “I actually prefer doing legs over arms.” He called out squats, hang cleans, power cleans, or deadlifts as his favorite exercise, depending on the day—all major movements that will build up leg strength and power—mostly because he knows he can use heavy weights for those movements.
Daviss has built a workout with trainer Rhys Athayde that allows him to push big weights while also prepping him for his Outer Banks role as Pope Heyward—who, as the pair joked, has his shirt off for a lot of the series. The combination of heavyweight lifts, jumps, and dedicated core work help him to look the part. It also helps that the actor has an athletic background: He played two years of varsity football in Texas, and he credits his training knowledge on that experience.
Check out Daviss’s workout, which challenges the actor to harness his power and strength to build up his body for Outer Banks.
Jonathan Daviss’s Outer Banks-Ready Workout
Warmup
Resistance Band Stretch and Floor Work
The Workout
Barbell Bench Press
3 sets of 10 to 12 reps
Single, Double Leg Box Jump
3 sets of 10 to 12 reps each
Barbell Back Squat
3 sets of 10 to 12 reps
Cable Kickbacks
3 sets of 10 to 12 reps per arm
Core Superset
Farmers Carry
5 sets of 20 yards
Hanging Knee Raise
30 second hold, then reps to failure
Want more celebrity workout routines? Check out all of our Train Like videos.
PHILADELPHIA (WPVI) — Fitness and Holistic Health Facility Alchemy X moved from South Philly to the Navy Yard this past June.
Owner DaraMarie Adams opened Alchemy X in 2022 with the help of her fitness instructor turned into close friend, Alexis Guthrie.
With Dara’s previous experience working in finance, she took classes with Alexis to clear her mind.
Alchemy X was born after discovering they shared the same dream of creating a community space based on fitness and wellness.
Alchemy X now has two rooms and 11 instructors for their pilate-based classes of various levels.
The newest addition to Alchemy X is the coffee and juice bar where Adams makes juices, cleanses, and detoxes based on your needs and seasonal drinks.
You can visit the Alchemy X website to book your next class.
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1200 Constitution Ave, Philadelphia, PA 19112.
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WiseGuy Reports
A Market Pumped for Growth
The market size for exercise and fitness clothing was projected to reach USD 340.35 billion in 2023. It is anticipated that the market for exercise and fitness apparel would increase from 357.4 billion USD in 2024 to 528.5 billion USD in 2032. During the forecast period (2024-2032), the exercise fitness apparels market is anticipated to grow at a CAGR (growth rate) of approximately 5.01%.
Get a Free Sample File of Exercise Fitness Apparels Market Research Report @ https://www.wiseguyreports.com/sample-request?id=552510
Shifting Trends Fueling the Demand
The Rise of Athleisure Athleisure, a blend of athletic and leisure wear, has been a game changer in the fitness apparel industry. Consumers now demand clothing that is versatile, stylish, and comfortable, suitable for both workouts and everyday wear. With celebrities and influencers endorsing fitness gear as a fashion trend, athleisure has taken center stage, appealing to a broader audience beyond gym-goers.
Wellness and Fitness as a Lifestyle The global pandemic acted as a catalyst, transforming how people perceive fitness and well-being. Home workouts, virtual fitness classes, and outdoor activities became popular, fueling the demand for quality exercise apparel. People are investing more in activewear that supports their fitness goals, enhances performance, and provides maximum comfort.
Sustainability and Eco-Friendly Practices Today’s consumers are increasingly environmentally conscious, pushing brands to innovate in sustainable activewear. Companies are leveraging recycled and organic materials, adopting eco-friendly manufacturing processes, and creating products with reduced carbon footprints. This shift toward sustainability is not only a trend but also a necessity as brands aim to capture the environmentally aware segment of the market.
Key Companies in the Exercise Fitness Apparels Market Include:
Nike
Adidas
Lululemon Athletica
Under Armour
Puma
Columbia Sportswear
VF Corporation
Asics
Mizuno
New Balance
Anta Sports
Li Ning
Fila
361 Degrees
Kappa
Technological Innovations Transforming Activewear
Advancements in technology are revolutionizing fitness apparel. Moisture-wicking fabrics, odor-resistant materials, and compression wear that aids muscle recovery are just a few examples of how technology is enhancing performance. Furthermore, smart textiles equipped with sensors to monitor biometrics like heart rate and body temperature are slowly entering the market, catering to the growing demand for data-driven fitness experiences.
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The Impact of E-commerce and Social Media
E-commerce has become a significant distribution channel for exercise fitness apparel, making it easier than ever for consumers to browse and purchase products. Online platforms offer a wide variety of styles and brands, while social media plays a crucial role in shaping consumer preferences. Fitness influencers and brand ambassadors showcase the latest trends, making activewear more aspirational and accessible. Direct-to-consumer brands are also using digital marketing and e-commerce to gain traction, offering personalized experiences and convenient shopping.
Challenges and the Road Ahead
Despite the positive outlook, the market faces challenges. Intense competition, fluctuating raw material prices, and the need for constant innovation can put pressure on brands. Moreover, meeting the demands for sustainability while maintaining affordability and performance quality is a balancing act that many companies are still navigating.
Future Outlook
The future of the exercise fitness apparels market looks promising, with several growth opportunities on the horizon. Expect to see more hybrid garments that blur the lines between fitness wear and everyday clothing, as well as further integration of smart technologies. Customization and personalization will become key focus areas, as consumers seek apparel that reflects their individual style and preferences.
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