In a groundbreaking revelation, a recent study suggests that incorporating a brisk 22-minute walk into daily routines can effectively offset the adverse health effects associated with prolonged periods of sitting. Sedentary lifestyles have emerged as a major global health concern, with those who spend extended hours sitting facing an elevated risk of premature death.
The research, featured in the British Journal of Sports Medicine, analyzed data from 11,989 individuals aged over 50 across Norway, Sweden, and the US. Of the participants, half were women, and they utilized activity trackers to monitor their moderate-to-vigorous physical activity (MVPA). Moderate activities, such as brisk walking, heavy cleaning, cycling, or badminton, and vigorous activities, including hiking, jogging, shoveling, fast cycling, and sports like football, basketball, or tennis, were considered.
Among the participants, 5,943 spent less than 10.5 hours sitting daily, while 6,042 exceeded this sedentary threshold. Over a five-year follow-up period, 6.7% (805) of the participants experienced mortality.
Edvard Sagelv, the lead author from the Arctic University of Norway, highlighted, "Individuals spending more than 12 hours per day sitting exhibited a higher risk of death, regardless of the type of sedentary behavior." He emphasized that each additional minute of MVPA corresponded to a reduced mortality risk, and engaging in at least 22 minutes of activity per day eliminated the heightened risk associated with prolonged sitting.
These findings align with the recommendation of the UK chief medical officer, advocating for 150 minutes of MVPA per week, equivalent to approximately 21 minutes per day. The study concludes that promoting physical activity can yield significant health benefits, and even small amounts of MVPA can effectively mitigate mortality risks linked to extended periods of sedentary behavior.
Regina Giblin, a senior cardiac nurse at the British Heart Foundation, underscored the study's significance, stating, "This research supports previous findings on the negative effects of prolonged sitting and the positive impact of exercise." She recommended simple lifestyle changes, such as taking breaks from screens, going for walks, or preparing healthy meals, to incorporate active time into daily routines. Giblin emphasized the broader benefits of an active lifestyle, including weight control, blood pressure reduction, and mental health improvement.