A new study has revealed that just 20 to 25 minutes of brisk walking, housework or jogging every day can reverse the harmful health effects of sitting all day long.
Adults in developed countries spend an average of nine to ten hours per day sitting in an office, and this highly sedentary lifestyle increases the risk of death.
The study, published in the British Journal of Sports Medicine, found that just 25 minutes of moderate-to-vigorous physical activity (MVPA) a day reduced the risk of being sedentary.
The latest study, conducted by scientists at the Arctic University of Norway, collected individual data from four groups of participants who were using activity trackers.
The scientists sought to determine whether physical activity could change the relationship between sitting time and death, and to what extent physical activity and sitting time may influence risk.
The research supports the UK Chief Medical Officers recommendation that people should take part in 150 minutes of MVPA-like activity each week, which works out to around 21 minutes per day.
According to UK guidelines, ‘adults should be physically active every day for good physical and mental health. Any activity is better than no activity and more activity is better than less activity.’
In the new study, published online in the British Journal of Sports Medicine, experts analyzed data from nearly 12,000 people over the age of 50, half of whom were women, from Norway, Sweden and the United States. .
People in the study wore activity trackers that measured their MVPA.
A total of 5,943 people spent less than 10 and a half hours sitting every day while 6,42 people spent 10 and a half or more hours sitting.
During the five-year follow-up, 6.7 percent (805) of these people died.
According to research, about 22 minutes of MVPA activity per day can eliminate the negative effects of sitting and the risk of early death due to prolonged sitting.
Author Edvard Seglu, from the Arctic University of Norway, told the PA news agency: ‘During the study we found that only people who sat for more than 12 hours a day had a higher risk of death. We are talking about any sedentary behavior such as sticking to a chair in offices or watching TV for long periods of time.’
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“In our study, MVPA per minute showed a lower risk of death, meaning that even if people were active for less than 22 minutes (eg, 10 minutes),” he added. They have a lower risk of death, but 22 minutes of activity eliminates the higher risk of death.’
According to him: ‘This means that if you work for 22 minutes or more per day, the risk is no greater than for sedentary behavior, and if you work for more than 22 minutes per day, the overall risk of death is greater. decreases. Basically the more activity the better.’
Overall, the research team concluded that ‘efforts to promote physical activity can have substantial health benefits for people, and even modest amounts of MVPA can reduce the risk of mortality associated with excessive sitting time. can be an effective strategy to do.’
Regina Giblin, senior cardiac nurse at the British Heart Foundation, said: ‘This research supports previous findings, which show the negative effects of prolonged sitting and the positive effects of exercise.’
He said: ‘It was already clear that sitting for long periods of time increased the risk of cardiovascular disease. There are some simple tips that can help you spend less time sitting, such as walking away from your computer screen after regular intervals, going for a walk or cooking a healthy meal to incorporate active time into your day. can be included in the method of ‘.
“Being active can help you manage your weight, lower blood pressure and improve mental health,” he added.
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