By Amber Roman
Sep 19, 2024, 10:54 AM EDT
Modern life has led many people to spend long hours in front of a screen, whether in an office, at home or even during leisure activities. This sedentary lifestyle, characterized by long periods of physical inactivity, has raised concerns among the medical community due to its potential negative effects on health. Recent research sheds new light on how exercise can counteract the risks associated with sitting for many hours a day.
A meta-analysis study, published in 2020, found that engaging in 30 to 40 minutes of moderate-to-vigorous intensity physical activity daily may be enough to significantly reduce the risks associated with sitting for up to 10 hours a day. This analysis included nine previous studies, with a total of 44,370 participants from four different countries, who used physical activity tracking devices to collect data.
The results of the study showed that the risk of death increased as the amount of time people spent doing moderate or vigorous exercise decreased. However, those who managed to fit those 30 to 40 minutes of activity into their day were able to reduce their risk to levels comparable to those who did not spend as much time sitting. This suggests that vigorous physical activity, such as brisk walking, cycling or gardening, could effectively mitigate the negative effects of sitting for long periods.
One of the highlights of this study was the use of wearable devices to measure physical activity. Unlike previous research that relied on participants’ subjective reports, the data obtained through these trackers was much more accurate and objective, allowing researchers to identify clear patterns in the relationship between physical activity and health.
This study was published alongside the World Health Organization (WHO) 2020 Global Guidelines on Physical Activity and Sedentary Behaviour. These guidelines, developed by a team of 40 scientists from around the world, underline the importance of physical activity in daily life and its ability to counteract the harmful effects of a sedentary lifestyle. The WHO recommendations are clear: 150–300 minutes of moderate exercise or 75–150 minutes of vigorous activity per week is ideal for maintaining good health.
The British Journal of Sports Medicine (BHSM) also published a special edition that included both the meta-analysis study and the revised WHO guidelines. In this publication, researcher Emmanuel Stamatakis from the University of Sydney stressed that any amount of physical activity is beneficial and can help compensate for prolonged inactivity. “Even if it is not possible to do the recommended 30 or 40 minutes of exercise straight away, starting slowly with everyday activities such as climbing stairs, playing with children or walking can make a significant difference to health,” he said.
Experts suggest activities to stay active include simple and accessible options such as walking instead of using the car, taking the stairs instead of the elevator, doing household chores, dancing or even practicing yoga. Although these activities may seem trivial, they contribute to overall well-being and help break up prolonged periods of sedentary lifestyle.
The research also noted that there is still much to learn about the exact limits of how much time can be spent sitting before health risks become significant. “We still don’t know precisely how much sitting is too much, but research is advancing rapidly, and we hope to have clearer answers in the coming years,” Stamatakis said.
This study offers an optimistic view of how small changes in daily behavior can make a big difference to long-term health. As new data is published, science is expected to continue to refine its recommendations to help people stay healthy, even in a world where a sedentary lifestyle seems inevitable.
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