Sitting Too Much? Just 20 Minutes of Exercise Can Make a Significant Difference, Study Says

Krissy Vann | Host, All Things Fitness and Wellness

Sedentary lifestyles have become increasingly prevalent in Western countries, with adults spending an average of 9 to 10 hours a day sitting, particularly during working hours. The health risks associated with prolonged sitting, including non-communicable diseases and mortality, have prompted the need for preventive measures.

A study published in the British Journal of Sports Medicine suggests that the relationship between sedentary time and mortality is influenced by physical activity, and vice versa. In other words, how much you move can significantly impact the risks associated with sitting.

The study combined data from four prospective cohorts with device-measured physical activity, enabling a detailed analysis of these associations. The key findings were as follows:

1. Physical Activity Matters: Higher levels of moderate-to-vigorous physical activity (MVPA) were associated with a reduced risk of mortality, regardless of the amount of time spent sitting. This suggests that incorporating even small amounts of MVPA into a sedentary lifestyle can be beneficial for overall health.

2. Sedentary Time: On the other hand, higher sedentary time was associated with an increased risk of mortality, but only in individuals who engaged in low levels of MVPA. However, accumulating at least 22 minutes of MVPA per day eliminated the association between sedentary time and mortality.

3. Light Physical Activity: Engaging in light physical activity was linked to a lower risk of mortality. This benefit was observed in individuals with both low and high sedentary time.

4. Total Physical Activity: The study also found that higher total physical activity levels were associated with a reduced risk of mortality in individuals with both low and high sedentary time.

The findings suggest that even in a predominantly sedentary day, incorporating as little as 22 minutes of MVPA can offset the negative effects of sitting. This aligns with the recent World Health Organization (WHO) guidelines, which recommend aiming for a minimum of 150 minutes of MVPA per week, equivalent to about 22 minutes per day, for those who lead sedentary lifestyles.

While the study offers valuable insights into the interplay between physical activity, sedentary time, and mortality, it has some limitations. It mainly included older adults, and the generalizability of the findings to younger populations remains uncertain. Additionally, the study lacked repeated measures of exposures and covariates during follow-up, and long-term studies are needed to validate these findings.

However, this study highlights the importance of integrating physical activity into daily routines, especially for individuals who spend most of their day sitting. Even modest amounts of MVPA can significantly reduce the health risks associated with prolonged sedentary time, promoting a healthier and more active lifestyle.

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