Around 20 Minutes of Exercise a Day May Balance Out the Harms of Sitting, Study Finds

A new study published in the British Journal of Sports Medicine finds that about 22 minutes a day of moderate to vigorous activity may combat the negative effects of prolonged sitting. Furthermore, they researchers found that as a person’s activity level increases, the risk of dying prematurely from any cause goes down.

In the study, researchers looked at information from nearly 12,000 people ages 50 and older in four datasets from Norway, Sweden and the United States. In those datasets, the participants wore movement detection devices on their hips for 10 hours a day for at least four days. All of the individuals included in the new study were tracked for at least two years. In the new analysis, the researchers accounted for factors, including medical conditions, that could’ve affected risk of early death. About half of the participants spent 10 1/2 hours or more sedentary each day.

When the researchers linked the participants’ information with death registries in the different countries, they found that over an average of five years, 805 people, or 17%, had died. Of those who died, 357, or 6%, had spent less than 10 1/2 hours a day seated, while 448 averaged 10 1/2 hours or more sedentary. Sitting for more than 12 hours a day, the researchers found, was associated with a 38% increased risk of death as compared to eight hours, but only among those who managed to get less than 22 minutes of moderate to vigorous activity a day.

The risk of death went down with increasing amounts of physical activity. An extra 10 minutes a day translated into a 15% lower risk of death among those spending fewer than 10 1/2 hours seated and a 35% lower risk among those who spent more than 10 1/2 hours sedentary each day. Lower intensity activity only made a difference among participants who spent 12 or more hours sitting every day. The study’s lead author, Edvard Sagelv, a researcher at The Arctic University of Norway, broke the findings down into manageable terms. “Think of it: only 20 minutes of this a day is enough, meaning, a small stroll of 10 minutes twice a day — like jumping off the bus one stop before your actual destination to work and then when taking the bus back home, jumping off one stop before.”