How to Neutralize Sedentary Behavior With the Right Amount of Exercise
Crafted by: Jonathan Chew
In our modern, tech-driven world, sitting for long hours has become a norm for most of us. Whether working at a desk, watching TV, or commuting, we find ourselves sedentary far more often than is ideal for our health. Sedentary lifestyles have been linked to a range of health issues, including cardiovascular disease, diabetes, obesity, and even premature death. So, how can we offset the negative impacts of sitting?
According to recent research, it might not take as much exercise as you think to combat the risks of prolonged sitting. This article explores the findings of a study that examined the relationship between sedentary time, physical activity, and longevity and what they mean for those of us with desk jobs or busy lives.
The Impact of Sitting and Exercise on Longevity
We already know that being sedentary for long periods is terrible for our health. But how much exercise is needed to mitigate the effects of this sedentary time? A recent study aimed to answer this question by looking at data from nearly 12,000 people over 50 who wore physical activity trackers for at least two years.
The participants also provided details about their height, weight, health conditions, and lifestyle habits. Most importantly, the researchers could measure their moderate to vigorous physical activity (MVPA) levels against the number of hours they spent sitting each day.
They found that more than half of the participants were sedentary for 10.5 or more hours each day. Those individuals who were sedentary for 12 or more hours daily had a 38% higher risk of death. However, the study revealed something remarkable—just 22 minutes of moderate to vigorous physical activity per day was enough to counterbalance the increased risk of death associated with prolonged sitting.
The Key: 22 Minutes of Activity
According to the study, higher levels of MVPA were associated with a lower mortality risk, regardless of how much time participants spent sitting. In contrast, those who were highly sedentary and engaged in low levels of physical activity had the highest mortality risk. The research underscores that even a tiny amount of physical activity can significantly impact health. As little as 22 minutes of MVPA daily was enough to eliminate the heightened mortality risk of sitting for long periods.
The study’s findings are particularly relevant in countries with high sedentary time. For instance, adults in the U.S. and Western Europe typically spend between nine and 10 hours a day being sedentary, primarily during work. But this isn’t just a Western problem—countries worldwide face rising inactivity rates due to urbanisation, technological advancements, and changing job environments.
The study’s global significance is clear: Whether you’re in Tokyo, London, or Rio de Janeiro, breaking up sedentary time with just 22 minutes of daily activity could have profound health benefits.
What Counts as Moderate to Vigorous Physical Activity (MVPA)?
Now that we know how much time we need to be active let’s talk about what qualifies as MVPA. Moderate to vigorous physical activity elevates your heart rate and makes you breathe harder. This includes activities like:
- Brisk walking or jogging
- Cycling
- Dancing
- Hiking (mainly uphill)
- Swimming
- Tennis or other racquet sports
- Strength training with weights
The key is to engage in activities that increase your heart rate and improve cardiovascular fitness. According to the researchers, even an extra 10 minutes of exercise each day significantly reduced the risk of death among those spending more than 10.5 hours sitting. So whether you prefer a quick walk around the block, a short bike ride, or a morning jog, these activities can significantly impact your health and longevity.
Sedentary Lifestyles: A Global Issue
While the study focused on participants primarily from Western countries, the findings are relevant globally. Sedentary lifestyles are becoming more common everywhere, not just in the developed world. Let’s take a look at some global trends related to physical inactivity:
- East Asia: Countries like Japan, China, and South Korea are experiencing rising levels of sedentary behaviour due to urbanisation and increased desk jobs. In Japan, for instance, adults working in offices often sit for long periods during the day. However, traditional practices like morning exercises (rajio taiso) in Japan are helping to offset these trends, encouraging more movement.
- Middle East: Gulf countries such as Saudi Arabia and the United Arab Emirates report high levels of inactivity, partly due to hot climates and a car-centric culture. Urbanisation and technological advancement contribute to a more sedentary lifestyle in these regions.
- Latin America: In Brazil and Argentina, urbanisation and increased reliance on technology have led to more sedentary jobs and leisure activities. For example, younger populations in urban areas are increasingly spending time sitting in front of screens, contributing to higher inactivity rates.
- Africa: While rural areas tend to have higher levels of physical activity due to the nature of work, urbanisation is changing activity patterns. Physical inactivity is rising in more developed regions like South Africa, particularly among higher-income populations.
These trends highlight the global need for initiatives that promote physical activity and help people reduce sedentary time. The good news from the recent study is that it doesn’t take much effort—just 22 minutes of exercise can make a big difference.
Practical Tips to Get Moving
Finding time to exercise can be a challenge for those of us with sedentary jobs or busy lifestyles. However, the results of this study show that it doesn’t take a lot of time to make a meaningful impact on your health. Here are a few practical ways to incorporate 22 minutes of moderate to vigorous exercise into your day:
- Take Short Walks: If you work at a desk, set a timer to remind yourself to take a five-minute walk every hour. These short bursts of activity can add up throughout the day and help offset sedentary time.
- Active Commuting: Walk or bike to work. Even if you can’t do this every day, try to fit in some active commuting at least a few times a week.
- Lunchtime Workouts: Use part of your lunch break to get moving. A quick walk or a short workout session can easily fit into your day and provide a needed break from sitting.
- At-Home Workouts: You don’t need a gym to be active. A 20-minute home workout involving bodyweight exercises (like squats, push-ups, and jumping jacks) can elevate your heart rate and improve fitness.
- Active Hobbies: Engage in hobbies that get you moving. Dancing, hiking, playing sports, or gardening are all enjoyable activities that count toward your daily physical activity goals.
- Exercise with Friends: Working out with others can be more motivating. Plan social activities that involve movement, like walking with a friend, joining a fitness class, or playing a sport together.
Conclusion: Move More, Sit Less
The findings from this study offer encouraging news for those of us who can’t avoid sitting for extended periods during the day. Just 22 minutes of moderate to vigorous physical activity daily can significantly reduce the mortality risks of a sedentary lifestyle. Whether you live in a bustling city, a suburban neighborhood, or a rural area, incorporating short bouts of exercise into your routine can have lasting benefits for your health.
Remember, every little bit counts. By making minor changes to your daily routine—like walking more, taking the stairs, or doing a quick workout—you can help offset the harmful effects of sitting and improve your longevity. So, the next time you’re sitting at your desk, set a reminder to get up and move. Your future self will thank you for it.
