Don’t Just Sit There: A Little Exercise Makes Up for a Full Day of Sitting

It may seem harmless, but sitting for long periods of time can take years off your life. Yet a little physical activity can make a life-saving difference.

Researchers have found a direct relationship between excessive sedentary time and an early death. Between stay-at-home behaviors compounded by the COVID-19 pandemic and with holiday season upon us, individuals run the risk of becoming more inactive as major feasting and relaxation take over.

The good news: A new study published in theBritish Journal of Sports Medicine has found that a short amount of exercise each day can offset those harmful effects.

In a meta-analysis of nine previous investigations involving more than 44,000 middle-aged and older men and women (who recorded their physical activity with fitness trackers), scientists discovered that 30 to 40 minutes per day of “moderate to vigorous intensity physical activity” could counteract the negative health effects of sitting still for

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Sitting for turkey? WHO reminds all to get more active

“The old adage — prevention is better than cure — really applies here,” Krech said. “WHO urges everyone to continue to stay active through the COVID-19 pandemic. If we do not remain active, we run the risk of creating another pandemic of ill-health as a result of sedentary behavior.”

Dr. Fiona Bull, who heads the physical activity unit at WHO, said the guidelines offer advice on “sedentary behavior” for the first time.

She added that experts previously believed physical activity should be done in blocks of at least 10 minutes. But the increasing use of fitness-monitoring devices has generated new science showing that it’s really most important to get 150 minutes at least per week.

“In fact, that 10-minute minimum is not so important and every move counts,” she said. “It’s the total amount we all achieve: Reaching 150 (minutes) and extending.”

Bull said only 78 countries, based on WHO’s

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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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