Scientists Reveal How Much Exercise Is Needed to Offset a Day of Sitting

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Scientists Reveal How Much Exercise Is Needed to Offset a Day of Sitting

 

Scientists Reveal How Much Exercise Is Needed to Offset a Day of Sitting

In an age where sedentary lifestyles are increasingly common, health experts have long warned that too much sitting can have harmful effects on our health. A meta-analysis study published in 2020 provides new insights into just how much exercise is required to “offset” a day of sitting, and the findings may inspire more people to get moving.

According to the study, engaging in 30-40 minutes of moderate to vigorous physical activity each day can effectively counterbalance the harmful effects of sitting for extended periods, such as 10 hours or more. The study’s authors stress, however, that any amount of exercise, even standing up occasionally, offers health benefits and can reduce the risks associated with a sedentary lifestyle.

Meta-Analysis of Fitness Data

The 2020 meta-analysis examined nine previous studies involving 44,370 participants from four different countries. All participants wore fitness trackers, giving researchers access to objective data about their activity levels and time spent being sedentary. Unlike studies that rely on self-reported activity, this method provided more accurate measurements of physical activity and sedentary time.

The analysis revealed a clear link between prolonged sitting and an increased risk of premature death. The risk of death rose as the amount of moderate-to-vigorous physical activity decreased. However, the study found that people who managed to incorporate 30-40 minutes of brisk walking, cycling, or other moderate to vigorous activities into their day had a significantly lower risk of death – even if they sat for long hours.

Source: Ljupco Smokovski/Adobe

The Importance of Moderate to Vigorous Physical Activity

Moderate-to-vigorous intensity physical activity refers to exercises that noticeably raise your heart rate and make you breathe faster. Brisk walking, gardening, and cycling are examples of activities that fit this description. The researchers emphasized that in active individuals who engaged in 30-40 minutes of such activities daily, the risks associated with prolonged sitting were significantly reduced. Their mortality risk was comparable to those with more active lifestyles and less sedentary time.

“In active individuals doing about 30-40 minutes of moderate to vigorous intensity physical activity, the association between high sedentary time and risk of death is not significantly different from those with low amounts of sedentary time,” the researchers noted.

Aligning with WHO Guidelines

The research is closely aligned with the World Health Organization’s (WHO) updated physical activity guidelines, which were also published in 2020. WHO recommends 150-300 minutes of moderate-intensity activity or 75-150 minutes of vigorous-intensity activity per week to reduce the health risks associated with sedentary behavior. These guidelines highlight the importance of staying active, no matter how busy or inactive someone’s day may be.

Released alongside the WHO’s 2020 Global Guidelines on Physical Activity and Sedentary Behavior, this research further emphasizes the need for daily movement. “All physical activity counts and any amount of it is better than none,” says Emmanuel Stamatakis, a researcher from the University of Sydney. This means that even small efforts, such as climbing stairs instead of taking the elevator, playing with pets, or doing household chores, can make a difference in maintaining health.

Source: Metro

How to Incorporate More Movement into Daily Life

The key message from the study is clear: some exercise is always better than none, and any physical activity can help offset the negative effects of sitting for long hours. While 30-40 minutes of moderate-to-vigorous exercise is ideal, starting small and gradually increasing activity is encouraged. People can break down the recommended daily activity into smaller chunks throughout the day.

Simple activities that count towards this goal include:

  • Taking brisk walks during breaks
  • Walking up the stairs instead of using the elevator
  • Playing with children or pets
  • Taking part in yoga, dancing, or gardening
  • Cycling instead of driving short distances
  • Doing household chores such as vacuuming or mowing the lawn

For those new to regular exercise, the researchers suggest starting slow and gradually building up. Even just standing up more frequently or moving around every hour can reduce some of the risks associated with prolonged sitting.

Conclusion

The study serves as an important reminder that even in our increasingly sedentary world, staying active is crucial for long-term health. Whether you can squeeze in 30-40 minutes of moderate to vigorous physical activity daily or need to build up to that goal, every little bit helps. The message is simple: move more, sit less, and protect your health by incorporating activity into your daily routine, one step at a time.

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References

Scientists Calculated How Much Exercise We Need to ‘Offset’ a Day of Sitting : ScienceAlert

Just 22 Minutes of Walking Can Offset Health Risks of All-Day Sitting (webmd.com)

Study: How Much Exercise You Need If You Sit All Day (realsimple.com)

Scientists reveal how much exercise you need to offset sitting all day | Tech News | Metro News

Researchers may have discovered how much exercise it takes to offset a day of sitting (bgr.com)

Here’s how much exercise you must do if you sit at a desk most of your day! | Business Insider India

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