Exceeding weekly exercise recommendations can help offset risks of a sedentary lifestyle, study finds


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Many consumers struggle to stay physically active and instead lean towards a more sedentary lifestyle. While recent studies have highlighted the health risks associated with extended periods of sitting down, a new study has explored how much physical activity is necessary to cancel out the risks associated with being sedentary. 

According to new guidelines released by the World Health Organization (WHO), consumers who spend a great deal of time sitting should strive to exceed weekly global physical activity recommendations as a means of both eliminating health risks of a sedentary lifestyle and reaping the benefits of exercise. 

“These guidelines are very timely, given that we are in the middle of a global pandemic, which has confined people indoors for long periods and encouraged an increase in sedentary behavior,” said researcher Emmanuel Stamatakis. “But people can still protect their health and offset the harmful

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30 minutes exercise a day can offset a day of sitting down: analysis


  • A new meta-analysis of evidence suggests that 30-40 minutes of moderate to vigorous exercise per day can “offset” the negative health impacts of sitting at a desk all day.
  • This aligns with recent recommendations from the World Health Organization, which 75 to 150 minutes of vigorous physical activity every week to counter sedentary behavior.
  • Visit Business Insider’s homepage for more stories.

We know that spending hour after hour sitting down isn’t good for us, but just how much exercise is needed to counteract the negative health impact of a day at a desk?

A new study suggests about 30 to 40 minutes per day of building up a sweat should do it.

Up to 40 minutes of “moderate to vigorous intensity physical activity” every day is about the right amount to balance out 10 hours of sitting still, the research says — although any amount of exercise or even just

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Exceed recommendation to offset sitting


Close up of woman runner’s legs running in park, training exercise. Little motion blur present. Canon 5D MK III
Vigorous exercise like jogging could help counteract the effects of too much time sat down. (Getty Images)

People who sit for prolonged periods should exceed exercise recommendations, according to guidelines from the World Health Organization (WHO).

Experts have long warned those who are sedentary for much of the day could face an early death, with some even claiming “sitting is the new smoking”.

The WHO has therefore recommended people take part in 150 to 300 minutes of moderate intensity exercise – like brisk walking, dancing or even raking leaves – a week.

Alternatively, those who are more time-pressed could do at least 75 to 100 minutes of vigorous exercise – such as jogging, cycling or carrying heavy objects – every seven days.

The guidelines coincide with a study of more than 44,000 people, which revealed those who sat for 10 or more hours a day – like office workers or

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