A sedentary lifestyle can significantly increase the risk of death, but according to a study published in the British Journal of Sports Medicine, this risk can be counteracted by just 20 to 25 minutes of physical activity per day. The research reveals that regardless of the amount of time spent sitting down, engaging in more physical activity is associated with a lower risk of death.
On average, adults in affluent countries spend nine to ten hours sitting down each day, primarily during work hours. The study also confirms that a highly sedentary lifestyle is linked to an increased chance of mortality.
Here are the key findings of the health study:
The study, which was recently published in the British Journal of Sports Medicine, analyzed data from four major datasets in the US, Sweden, and Norway. These datasets included medical records of over 12,000 individuals aged 50 and above from 2003 to 2019. Participants wore physical activity tracking devices for a minimum of two years, recording at least 10 hours of activity per day over at least four days.
Less than half of the participants spent at least 10.5 hours sitting down each day, while the rest logged at least 10.5 hours of inactivity. Based on previous studies, the researchers estimated that adults in Western countries are inactive for an average of 9 to 10 hours per day, mainly during working hours.
By analyzing death registries and health data, researchers found that approximately 7% of the participants died during the average five-year follow-up period. Among those who sat for more than 12 hours a day, the risk of death was 38% higher compared to those who remained sedentary for eight hours on average. However, this increased risk was only observed in individuals who sat for 12 hours or more and engaged in less than 22 minutes of moderate-to-intense physical activity per day.
Interestingly, the study also revealed that individuals who engaged in just 10 minutes of moderate-to-intense physical activity each day reduced their risk of death by 35%. Furthermore, those who exercised for 22 minutes a day completely eliminated the higher risk associated with prolonged sitting.
The findings of the study:
The results suggest that engaging in at least 20 to 25 minutes of physical activity per day on average can provide significant health benefits. Similarly, accumulating 150 minutes of physical activity throughout the week, with exercise sessions spread out, can also yield comparable advantages as long as the average daily workout duration is 20 to 25 minutes.
Dr. Sagelv, one of the researchers, emphasized the importance of consistent engagement in physical activity. He noted that finding the time and motivation to move, even if it may be uncomfortable, is crucial. He humorously mentioned that lying on the couch is certainly more comfortable but not beneficial for overall health.
As an observational study, it is important to note that this research does not establish causation or a cause-and-effect relationship. The researchers also acknowledged limitations, such as the inability to track long-term changes in sedentary hours and physical activity. Factors like general health, mobility issues, and diet were not considered, and certain types of physical activity may not be accurately captured by activity monitors.
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