It’s well known that spending too much time sitting is extremely harmful to your health. But how much exercise do you need to counteract the negative effects of prolonged sitting?
A large team of researchers from the U.S., Norway, Australia, Sweden, and the U.K. has found an answer. It turns out that about 30 to 40 minutes of moderate-to-vigorous exercise each day is enough.
How the Study Was Conducted
In a report published in the British Journal of Sports Medicine (BJSM), the researchers found that about 40 minutes of moderate-to-vigorous physical activity can balance out 10 hours of sitting. They also said that any amount of exercise, or even just getting up periodically, can be beneficial.
The conclusion comes from a meta-analysis of nine studies involving 44,370 participants from four countries. All participants tracked their activity using fitness trackers, as reported by Science Alert.
The team found that the risk of death among sedentary individuals rises as the time spent on physical activity falls.
“People who do about 30 to 40 minutes of moderate-to-vigorous activity daily don’t show the same link between high sitting time and higher mortality risk that less-active people do,” the study’s authors wrote.
Meta-analyses like this one require careful integration of data from different studies carried out with various volunteers over different time frames and conditions. The advantage of this study is that it relies on objective device data rather than self-reported information.
Simple Ways to Combat Sedentary Behavior
“Any physical activity matters, and any amount is better than none,” said Professor Emmanuel Stamatakis of the University of Sydney in Australia. “People can protect their health and offset the harmful effects of inactivity.”
The new study, based on fitness tracker data, lines up with the World Health Organization’s 2020 recommendations. Those guidelines put the weekly target at 150 to 300 minutes of moderate-intensity activity or 75 to 150 minutes of vigorous activity to counter sedentary behavior.
Taking the stairs instead of the elevator, doing household chores, playing with children or pets, practicing yoga or dancing, cycling, or walking—these are all activities scientists consider effective ways to fight a sedentary lifestyle. If you can’t immediately set aside 30 to 40 minutes for exercise, the researchers suggest starting small.
“While the new recommendations reflect the best available scientific data,” Professor Stamatakis said, “there are still some gaps in our knowledge.”
For instance, it’s still unclear what exactly counts as “too much sitting.” Stamatakis said the research is evolving quickly, and the team hopes to have more answers in a few years.
