This One Fix Can Slash Your Risk of an Early Death

Experts Reveal the Science Behind what Actually Works

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My Longevity Experiment
March 16, 2025

How Much Exercise to Counteract Sitting All Day?

The health risks associated with prolonged sitting are well documented, but how much exercise is necessary to offset these negative effects?

The Science Behind Counteracting Sedentary Behavior

A meta-analysis published in 2020 examined data from nine previous studies, incorporating a total of 44,370 participants across four different countries. These individuals were monitored using fitness trackers, providing an objective measure of physical activity rather than relying on self-reported data.

The study concluded that the risk of mortality increased as time spent engaging in moderate-to-vigorous intensity physical activity decreased. However, individuals who engaged in approximately 30-40 minutes of such activity daily exhibited no significant difference in mortality risk compared to those with lower sedentary time.

"In active individuals doing about 30-40 minutes of moderate to vigorous intensity physical activity, the association between high sedentary time and risk of death is not significantly different from those with low amounts of sedentary time," the researchers stated in their paper.

Effective Activities to Reduce Sedentary Risks

Incorporating activities such as brisk walking, cycling, or gardening can significantly mitigate the health risks associated with prolonged sitting. The data suggests that engaging in these activities consistently can bring the mortality risk down to levels seen in individuals who are naturally less sedentary.

The findings align with the World Health Organization (WHO) 2020 Global Guidelines on Physical Activity and Sedentary Behavior, which recommend 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity physical activity weekly to counteract sedentary behavior. These guidelines were developed by a team of 40 scientists from six continents and were published alongside the study in the British Journal of Sports Medicine (BJSM).

"As these guidelines emphasize, all physical activity counts and any amount of it is better than none," stated Emmanuel Stamatakis, a physical activity and population health researcher from the University of Sydney. "People can still protect their health and offset the harmful effects of physical inactivity."

Small Changes Can Make a Big Difference

Simple lifestyle adjustments can help individuals gradually incorporate more movement into their daily routines. Walking upstairs instead of taking an elevator, playing with children or pets, participating in yoga or dancing, doing household chores, and cycling are all effective ways to increase physical activity levels.

For those who struggle to meet the recommended 30-40 minutes of activity, starting with small increments and gradually increasing duration and intensity can be beneficial. The evidence suggests that even short bursts of activity contribute to overall health improvements.

The Future of Research on Sedentary Lifestyles

Making broad recommendations for all ages and body types remains a challenge, though the 40-minute daily activity benchmark aligns with prior studies. Ongoing research will continue to refine these guidelines, providing further clarity on how to minimize health risks associated with prolonged sitting.

"Although the new guidelines reflect the best available science, there are still some gaps in our knowledge," said Stamatakis. "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."

The original research and 2020 guidelines are available in the British Journal of Sports Medicine, providing further details on the latest findings in physical activity and sedentary behavior management.

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