We know that it is not good for us to spend time sitting throughout the day, but how much exercise is necessary to combat the negative health effects of a day at a desk? A new study suggests that sweat buildup should be done about 30-40 minutes per day.
Up to 40 minutes of “moderate to vigorous intensity physical activity” every day is about the right amount to balance 10 hours of sitting, research says – although any amount of exercise or just standing is somewhat Helps.
It is based on a meta-analysis in nine previous studies, involving a total of 44,370 people in four different countries who were wearing a fitness tracker in one form or another.
The analysis found that people with more sedentary lifestyles had an increased risk of death as they became involved in moderate-to-moderate physical activity over time.
“In active individuals doing about 30–40 minutes of moderate to vigorous intensity physical activity, the relationship between high sedentary time and risk of death is not significantly different from those with low sedentary time,” The researchers wrote in their published paper.
In other words, engaging in some fairly intensive activities – cycling, brisk walking, gardening – can reduce your risk of earlier death, what would it do if you were not sitting around, to such an extent The links were seen in amassed data of many thousands of people.
While such meta-analyzes always require some detailed dot-joining in separate studies with different volunteers, timelines, and conditions, this particular piece of research has the advantage that it is relatively objective than the vehicle Data depends on – data not self-reported by participants.
The study coincides with the publication of the World Health Organization 2020 Global Guidelines on Physical Activity and Sedentary Behavior, put together by 40 scientists from six continents. British Journal of Sports Medicine (BHSM) has rolled out a special edition to meet new studies and new guidelines.
“These guidelines are very timely, noting that we are in the midst of a global epidemic that has long confined people indoors and has encouraged an increase in sedentary behavior,” physical activity from the University of Sydney and Says population health researcher Emmanuel Stadatakis. in Australia.
“People can still protect their health and compensate for the harmful effects of physical inactivity,” says Stamatakis, who was not involved in the meta-analysis, but is a co-editor BJSM. “As emphasized in these guidelines, all physical activity matters and none of this amount is better than none.”
Research based on fitness trackers is broadly in line with the new WHO guidelines, which recommend 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity physical activity every week to combat sedentary behavior.
Walking up stairs instead of taking elevators, playing with children and pets, participating in yoga or dancing, housework, walking and cycling are all put forward in ways people can become more active – And if you can’t manage 30-40 minutes right now, researchers say, start small.
It is difficult to recommend for all ages and body types, although the 40-minute time limit for activity fits with previous research. As more data gets published, we should learn more about how to stay healthy, even if we have to spend extended time at a desk.
“The new guidelines reflect the best available science, but there are still some gaps in our knowledge,” Stamatakis says. “We’re still unclear, for example, where there is actually a bar for ‘too much sitting’. But this is a fast-paced field of research, and we hope to have the answer in a few years.”
Research has been published here, and new guidelines here, in British Journal of Sports Medicine.