How much training is needed to compensate for a day of sitting?

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 the answer. It turns out that just 30 to 40 minutes of sweating each day is enough.

How the Study Was Conducted

According to the researchers’ report published in the British Journal of Sports Medicine (BJSM), about 40 minutes of moderate to vigorous physical activity can balance out 10 hours of sitting. They also noted that any amount of exercise, or even just getting up periodically, can be beneficial.

This conclusion comes from a meta-analysis of nine studies involving 44,370 participants from four different 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 increases as the time spent on physical activity decreases.

“Active individuals who engage in about 30 to 40 minutes of moderate to vigorous physical activity do not show a significantly different relationship between high sitting time and mortality risk compared to those who spend little time sitting,” the researchers explained in their article.

Meta-analyses like this one require careful integration of data from different studies conducted with various volunteers over different time frames and conditions. However, the advantage of this particular study is that it relies on objective data from devices rather than self-reported information.

Simple Ways to Combat Sedentary Behavior

“Any physical activity matters, and any amount is better than none,” noted Professor Emmanuel Stamatakis from the University of Sydney (Australia). “People can always protect their health and offset the harmful effects of inactivity,” he added.

The new study, based on fitness tracker data, aligns with the World Health Organization’s 2020 recommendations. According to these guidelines, 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous physical activity per week are necessary to combat 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 that scientists consider effective ways for people to fight a sedentary lifestyle. If you can’t immediately set aside 30 to 40 minutes for exercise, researchers suggest starting small.

For instance, it remains unclear what exactly constitutes “too much sitting.” However, according to the scientist, this area of research is rapidly evolving. In a few years, the team hopes to have even more answers to their questions.