A groundbreaking study recently published in the prestigious British Journal of Sports Medicine reveals the remarkable benefits of incorporating just 22 minutes of moderate to vigorous physical activity into your daily routine. According to a report by NBC News, this level of activity can effectively counteract the detrimental effects of prolonged sitting and significantly reduce the risk of premature death from any cause.
The study examined data from nearly 12,000 individuals aged 50 and older across four datasets from Norway, Sweden, and the United States. Participants were equipped with movement detection devices on their hips for a minimum of four days, during which they logged at least 10 hours of daily sedentary behavior. The researchers meticulously accounted for various influencing factors, including underlying medical conditions, that could have potentially skewed the risk of early mortality.
Over the course of an average of five years, the researchers cross-referenced the participants’ data with national death registries. Shockingly, out of the 805 recorded deaths, 357 individuals had spent less than 10 1/2 hours sitting each day, while 448 had averaged 10 1/2 hours or more of sedentary behavior. A compelling finding emerged: sitting for over 12 hours daily was associated with a staggering 38% increased risk of death compared to eight hours, but only among those who failed to engage in at least 22 minutes of moderate to vigorous activity.
The risk of premature death saw a consistent decline with higher levels of physical activity. Just an additional 10 minutes of exercise per day led to a 15% lower risk of death among those spending less than 10 1/2 hours seated, and an impressive 35% lower risk among those who spent over 10 1/2 hours sedentary. Notably, the benefits of lower intensity activities were observed specifically in participants with a daily sitting time of 12 hours or more.
Edvard Sagelv, the lead author of the study and a researcher at The Arctic University of Norway, eloquently summarized the study’s findings by emphasizing the attainable nature of incorporating physical activity into one’s daily routine. He stated, “Think of it: only 20 minutes of this a day is enough, meaning, a small stroll of 10 minutes twice a day – like getting off the bus one stop early on your way to work, and then doing the same on your journey back home.”
