Scientists say exercising 22 mins daily can cut death risk from prolonged sitting; here’s a routine to try

In recent years, office workers forced into extended periods of sitting have been bombarded with alarming headlines about the dire consequences of this inactivity, suggesting even regular exercise couldn’t fully mitigate the damage.

However, a study published in the British Journal of Sports Medicine offers a beacon of hope, finding that as little as 22 minutes of moderate to vigorous activity a day can counter the ill effects of prolonged sitting.Moreover, the researchers discovered a decrease in the risk of premature death from any cause as a person’s activity level increases.

What does the research say?

According to the study’s lead author, Edvard Sagelv, a researcher at The Arctic University of Norway, the current recommendation of 150 minutes per week of moderate to vigorous activity ‘is sufficient to offset the detrimental health effects of prolonged sitting.’

Quoted by NBC News, he elaborated, ‘The beauty of this is that we’re talking about activities that make you breathe a bit harder, like brisk walking, gardening, or tackling a hill.’

Seeking to determine whether physical activity could affect the relationship between sedentary time and mortality, the researchers investigated the amount of activity and sitting time necessary to influence this risk.

Their findings revealed a decline in the risk of death with increased physical activity. Among those who sat for less than 10½ hours daily, an extra 10 minutes of activity translated to a 15 per cent lower death risk, while for those exceeding 10½ hours of daily sitting, the risk reduction jumped to 35 per cent.