Don’t Just Sit There: A Little Exercise Makes Up for a Full Day of Sitting

Don’t Just Sit There: A Little Exercise Makes Up for a Full Day of Sitting

A new study finds that 30 to 40 minutes of moderate to vigorous physical activity may counteract sitting at a desk all day and help you reset after a holiday binge.

It may seem harmless, but sitting for long periods of time can take years off your life. Yet a little physical activity can make a life-saving difference.

According to a study published in October 2017 in Annals of Internal Medicine, researchers have found a direct relationship between excessive sedentary time and an early death. With stay-at-home behaviors being compounded by the COVID-19 pandemic and having the holiday season upon us, individuals run the risk of becoming more inactive as major feasting and relaxation take over.

The good news: A new study, published November 25 in the British Journal of Sports Medicine, has found that a short amount of exercise each day can offset those harmful effects.

In a meta-analysis of nine previous investigations involving more than 44,000 middle-aged and older men and women (who recorded their physical activity with fitness trackers), scientists discovered that 30 to 40 minutes per day of “moderate to vigorous intensity physical activity” could counteract the negative health effects of sitting still for 10 hours.

“Those with low physical activity had a higher risk of premature death, with the greatest risk of death occurring in those with the highest sedentary time,” the authors concluded.

The researchers noted that even just standing could help to some degree.

The results aligned with recommendations from the American Heart Association and other health organizations advising adults to get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, according to the scientists.

The World Health Organization (WHO) also recently published similar guidelines on November 25 in the British Journal of Sports Medicine, recommending 150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigorous intensity physical activity every week.