Recent research suggests that prolonged sitting can elevate the chances of an early demise. However, engaging in just 20 to 25 minutes of daily physical activity might help mitigate these risks. The study, led by Edvard Sagelv from UiT The Arctic University of Norway, in Tromso, focused on data from almost 12,000 elderly individuals. The findings indicated that sitting for over 12 hours daily can increase the risk of an early death, especially for those who engage in less than 22 minutes of moderate physical activity daily.
People who participated in more than 22 minutes of moderate to intense physical activity each day, aligning with the World Health Organization’s guideline of 150 minutes weekly, did not demonstrate an elevated risk of death due to excessive sedentary behavior. Although the research cannot decisively claim that physical activity alone decreases the risk of premature death, there seems to be a correlation.
Dr. David Katz, an expert in preventive and lifestyle medicine and president of the True Health Initiative, mentioned that the research supports the fundamental notion of humans needing to move their bodies to maintain health, even though he was not a part of the study. In the developed world, many adults find themselves sitting for nearly nine to ten hours, predominantly due to work obligations. Efforts have been made to reduce sitting durations, especially during working hours. According to Sagelv, some workplaces have introduced sit-to-stand workstations or created standing areas to reduce prolonged sitting. Moreover, ensuring secure environments for physical activities outside of the workplace, such as walking or cycling areas, is imperative.
The research gathered information from participants in various studies, all of whom were 50 years or older and utilized fitness tracking devices. Over a span of approximately five years, 7% of participants passed away. Data showed that those who sat for more than 12 hours daily had a 38% increased chance of dying during the study, compared to those who sat extensively but maintained about 22 minutes of daily exercise.
However, engaging in more than 22 minutes of moderate to intense physical activity daily was linked with decreased death risks. Notably, just an additional 10 minutes of exercise was correlated with a 15% reduction in the risk of death for those sitting fewer than 11 hours daily and a 35% reduction for those sitting more than 11 hours. Physical activities don’t necessarily have to be intense. They can include brisk walking, gardening, or playing with children.
Dr. Christopher Tanayan, from Lenox Hill Hospital in New York City, mentioned the health benefits of exercise, primarily how it improves oxygen flow to the muscles, encompassing the heart and lungs. He also emphasized the importance of consulting a physician if symptoms like shortness of breath arise during physical activities. The research was officially published on October 24 in the British Journal of Sports Medicine.
