Scientists Reveal How Much Exercise Is Needed to Offset a Day of Sitting

Scientists Reveal How Much Exercise Is Needed to Offset a Day of Sitting

In an age where sedentary lifestyles are increasingly common, health experts have long warned that too much sitting can have harmful effects on our health. A meta-analysis study published in 2020 provides new insights into just how much exercise is required to “offset” a day of sitting, and the findings may inspire more people to get moving.

According to the study, engaging in 30-40 minutes of moderate to vigorous physical activity each day can effectively counterbalance the harmful effects of sitting for extended periods, such as 10 hours or more. The study’s authors stress, however, that any amount of exercise, even standing up occasionally, offers health benefits and can reduce the risks associated with a sedentary lifestyle.

Meta-Analysis of Fitness Data

The 2020 meta-analysis examined nine previous studies involving 44,370 participants from four different countries. All participants wore fitness trackers, giving researchers access to objective data about their activity levels and time spent being sedentary. Unlike studies that rely on self-reported activity, this method provided more accurate measurements of physical activity and sedentary time.

The analysis revealed a clear link between prolonged sitting and an increased risk of premature death. The risk of death rose as the amount of moderate-to-vigorous physical activity decreased. However, the study found that people who managed to incorporate 30-40 minutes of brisk walking, cycling, or other moderate to vigorous activities into their day had a significantly lower risk of death – even if they sat for long hours.