Just 22 minutes of brisk walking, cycling or running a day can offset the risk of death from sitting too long.
In Western countries such as the United Kingdom, adults spend an average of nine to ten hours a day sitting, especially during working hours.
This sedentary lifestyle, difficult for office workers to avoid, increases the likelihood of early death and increases the risk of health problems ranging from obesity and high blood pressure to diabetes and heart disease.
However, one study “eliminates” the risk of premature death from sitting too much if you exercise moderately and vigorously for more than 22 minutes a day.
Researchers studied nearly 12,000 people aged 50 and over from large health studies in Norway, Sweden and the US who were given fitness trackers to measure their physical activity.
In Western countries such as the United Kingdom, adults spend an average of nine to ten hours a day sitting, especially during working hours
They were observed for an average of five years, during which 805 people died.
The mortality rate among sedentary people compared to those who were less sedentary and among those who exercised at different levels provided interesting insights.
Researchers found that sitting for more than 12 hours a day was associated with a 38 percent higher risk of premature death than sitting for eight hours a day.
However, this was only the case for those who did less than 22 minutes of moderate to vigorous physical activity per day.
The research supports the UK’s chief medical officers’ recommendation that people aim for 150 minutes of MVPA per week – around 21 minutes per day.
Dr. Jakob Tarp, lead author of the study, said: “For many people, it is not possible to become less sedentary in our daily lives.”
“So the hope is that people can practice relatively little physical activity and offset the effects of sitting throughout the day.”
“The most important thing is that it is doable, for example by taking a brisk walk during your lunch or after work, or by making small changes throughout the day, such as taking the stairs instead of the elevator.”
Moderate, vigorous exercise seems to work especially well for people who are very sedentary.
For people who were sedentary for less than 10.5 hours a day, the risk of premature death was reduced by 15 percent when this type of exercise was performed for 10 minutes a day, compared to zero minutes.
But for those who were sedentary longer, the risk of premature death fell significantly more: by 35 percent.
However, light physical activity only seemed to have a significant effect in people who were sedentary for more than twelve hours a day.
The study, published in the British Journal of Sports Medicine, shows that exercising more moderately or more intensely is better than simply reducing the amount of time you sit.
The study authors took into account factors such as people’s age, BMI and health status, including cardiovascular disease.
Examples of moderate activity include brisk walking, cycling, pushing a lawnmower, dancing or playing doubles tennis.
Strenuous activities that make you breathe heavily and run fast include running, sports such as football and netball, jumping rope and climbing stairs.
Regina Giblin, senior cardiac nurse at the British Heart Foundation, said: “This research supports previous findings showing the negative effects of prolonged sitting and the positive effects of exercise.”
“It has already been shown that prolonged sitting still increases the risk of cardiovascular disease.”
“There are some simple tips that can help you spend less time sitting.”
“Stepping away from your computer screen regularly, going for a walk or cooking a healthy meal can help you incorporate active time into your day.”
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
