NEW YORK, Sept 19: Research has shown that sitting for long periods is detrimental to health, but how much exercise is necessary to offset the negative effects of prolonged sitting? Recent studies suggest that approximately 30 to 40 minutes of moderate to vigorous physical activity daily can counteract the health risks associated with sitting for up to 10 hours a day.

This recommendation is based on a meta-analysis published in 2020, which examined nine previous studies involving 44,370 participants across four countries. The analysis utilized data from fitness trackers rather than self-reported exercise habits, providing a more objective measure of physical activity.

The study found that individuals who engaged in 30 to 40 minutes of moderate to vigorous exercise daily experienced a similar risk of death as those who were less sedentary. In contrast, a more sedentary lifestyle was associated with a higher risk of death when physical activity was minimal. Activities such as cycling, brisk walking, or gardening were highlighted as effective in reducing the adverse effects of sitting.

The research aligns with the World Health Organization’s 2020 Global Guidelines on Physical Activity and Sedentary Behaviour, which recommend 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity physical activity per week to mitigate the effects of sedentary behavior. The British Journal of Sports Medicine also featured the study and the updated guidelines.

Emmanuel Stamatakis, a researcher in physical activity and population health at the University of Sydney, emphasized the importance of any level of physical activity. “As these guidelines emphasize, all physical activity counts, and any amount of it is better than none,” he stated. “People can still protect their health and offset the harmful effects of physical inactivity.”

The research suggests incorporating activities like stair climbing, playing with children and pets, yoga, dancing, and other household chores to increase daily activity levels. If 30 to 40 minutes of exercise seems daunting initially, the researchers recommend starting with shorter durations and gradually increasing.

Despite these guidelines, there remain gaps in our understanding of the exact thresholds for ‘too much sitting.’ Stamatakis acknowledged that while the guidelines reflect the best available science, ongoing research will continue to refine our knowledge. “Although the new guidelines reflect the best available science, there are still some gaps in our knowledge,” he said. “We are still not clear, for example, where exactly the bar for 'too much sitting' is. But this is a fast-paced field of research, and we will hopefully have answers in a few years' time.”