New research reveals that engaging in 30 to 40 minutes of moderate to vigorous exercise each day can effectively counteract the negative health effects of sitting for extended periods. This finding emerges from a meta-analysis published in 2020, which analyzed data from nine studies involving 44,370 participants across four countries, all equipped with fitness trackers.
The analysis indicates that individuals leading a sedentary lifestyle increase their risk of death as their time spent in moderate-to-vigorous physical activity decreases. Researchers stated, “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.” This means that incorporating activities such as cycling, brisk walking, or gardening can mitigate the dangers of prolonged sitting, bringing mortality risk levels back to those observed in less sedentary individuals.
While meta-analyses often require integrating data from diverse studies, the strength of this research lies in its reliance on objective data collected from wearable devices, rather than self-reported figures. This methodological rigor enhances the credibility of the findings, reinforcing the notion that around 30 to 40 minutes of exercise daily can significantly benefit health.
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World Health Organization’s 2020 Global Guidelines
The study coincided with the release of the World Health Organization’s 2020 Global Guidelines on Physical Activity and Sedentary Behaviour, which were crafted by a team of 40 scientists from six continents. The British Journal of Sports Medicine published both the study and the updated guidelines, emphasizing the importance of any physical activity. Emmanuel Stamatakis, a researcher in physical activity and population health from the University of Sydney, stated, “As these guidelines emphasize, all physical activity counts, and any amount of it is better than none. People can still protect their health and offset the harmful effects of physical inactivity.”
The WHO guidelines recommend 150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigorous intensity physical activity each week to mitigate the adverse effects of a sedentary lifestyle. Simple changes, such as taking the stairs instead of the elevator, playing with children or pets, participating in yoga or dancing, and completing household chores, can all contribute to increased activity levels. For those who struggle to achieve 30 to 40 minutes immediately, researchers advise starting small and gradually building up activity levels.
However, establishing exercise recommendations that cater to all ages and body types can be challenging. The suggested 40-minute activity duration aligns with previous research, but gaps remain in our understanding of sedentary behavior’s thresholds. Stamatakis acknowledges this uncertainty, stating, “Although the new guidelines reflect the best available science, there are still some gaps in our knowledge. We are still not clear, for example, where exactly the bar for ‘too much sitting’ is.”
As the research on this topic evolves, experts hope to provide clearer answers regarding the balance between sitting and physical activity. This fast-paced field of study continues to explore how individuals can maintain their health despite prolonged desk time, highlighting the vital role of regular exercise in contemporary lifestyles. Ultimately, making conscious efforts to include physical activity can lead to significant improvements in overall health and well-being.
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