Even a Little Physical Activity Can Save Your Life

A Small Amount of Exercise Can Counteract a Sedentary Day

Some movement can counteract a sedentary day

Sitting vs. Moving: A Battle for Survival

We all know that sitting all day is bad for our health. According to a new study, prolonged sitting can even increase our risk of an early demise. But fear not, for there is a simple solution: exercise! Yes, just 20 to 25 minutes of physical activity a day can counteract the harmful effects of being glued to our chairs.

Lead researcher Edvard Sagelv from UiT The Arctic University of Norway, in Tromso, explains, “If people, for any reason, are sedentary for most of the day, small amounts of physical activity will still lower the risk of death substantially.” So even cleaning the house or engaging in other light intensity exercises can make a difference.

The Study: Exploring the Link Between Sitting and Death

Sagelv and his team reviewed data on nearly 12,000 older adults to better understand the relationship between sitting and premature death. They found that being sedentary for over 12 hours a day raised the risk of early death, but only in those getting less than 22 minutes of moderate exercise a day. However, individuals who exceeded the recommended 22 minutes of moderate-to-vigorous physical activity per day had no increased risk of death, even with more sedentary time.

It’s important to note that this study only shows an association between exercise and lowered risk of premature death, not direct causation. Nevertheless, Dr. David Katz, a specialist in preventive and lifestyle medicine, and president of the True Health Initiative, emphasizes the study’s message: “Move our bodies if they are to reward us with vitality.”

From Sitting to Standing: Changing the Game

In much of the developed world, adults spend a staggering nine to ten hours sitting each day, mostly at their jobs. To combat this sedentary lifestyle, various strategies have been tried, especially in the workplace. Standing desks, sit-to-stand workstations, and standing areas have become common solutions. However, providing safe spaces for exercise outside of work presents a more significant challenge.

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Sagelv suggests that increasing public funding for safe exercise areas, like cycling paths and green spaces, will not only prevent diseases but also reduce premature deaths. After all, our bodies need to move to maintain vitality.

It’s Never Too Late: Exercise to the Rescue

The good news is, it’s never too late to start exercising and reaping the benefits. Sagelv explains, “The more active you are, the longer you avoid loss of muscles and heart fitness.” Even if you’re a 70-year-old with a lifetime of being sedentary, endurance training can still greatly improve your cardiorespiratory fitness. As Sagelv puts it, “You can simply train yourself to get younger.”

So, let’s break the sitting spell! Incorporate brisk walking, cycling, gardening, or even playing with kids into your daily routine. Not only will you be preventing disease and premature death, but you’ll also be defying the aging process.

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What are your favorite ways to stay active throughout the day? Do you have any tips for incorporating exercise into your daily routine? Share your thoughts and join the conversation! #ActiveLife