A meta-analysis of nine studies published by the British Journal of Sports Medicine, involving thousands of participants, suggests that 30 to 40 minutes of moderate to vigorous physical activity, such as running, weightlifting, or cycling, can effectively offset the negative health effects associated with prolonged sitting.
The research highlights that extended periods of sitting, which have become increasingly common in modern sedentary lifestyles, are linked to a variety of health issues, including cardiovascular diseases, musculoskeletal problems, and spinal issues. Sitting for long durations without sufficient physical activity can lead to the weakening of muscles, stiffness in joints, and poor circulation, all of which contribute to serious health risks over time. According to the findings, incorporating just 30 to 40 minutes of moderate physical activity into daily routines can significantly reduce these risks.
This study aligns closely with the World Health Organization's (WHO) physical activity guidelines, updated in 2020. These guidelines recommend adults engage in 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity exercise each week to maintain optimal health. The meta-analysis further emphasizes the importance of incorporating simple, everyday activities, such as taking the stairs, walking short distances for errands, or even performing stretches at regular intervals throughout the day, to combat the dangers of prolonged sitting.
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
However, while the study confirms the benefits of regular physical activity, it also points out the need for further research to establish more precise guidelines regarding the duration of sitting that can be considered harmful. The meta-analysis notes that the exact threshold beyond which sitting becomes detrimental to health is still unclear and may vary among individuals based on factors like age, overall fitness, and lifestyle.
Ultimately, the findings stress the importance of balancing sedentary periods with movement, highlighting that even small changes in daily routines, such as getting up to stretch or walk, can yield substantial health benefits. The key takeaway is that moderate exercise can not only improve fitness but also act as a preventive measure against the harmful effects of prolonged sitting.
Reference :
1. Ekelund, Ulf, Jakob Tarp, Morten W Fagerland, Jostein Steene Johannessen, Bjørge H Hansen, Barbara J Jefferis, Peter H Whincup, et al. “Joint Associations of Accelerometer-Measured Physical Activity and Sedentary Time with All-Cause Mortality: A Harmonised Meta-Analysis in More than 44 000 Middle-Aged and Older Individuals.” British Journal of Sports Medicine 54, no. 24 (November 25, 2020): 1499–1506. https://doi.org/10.1136/bjsports-2020-103270.
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(Rehash/Yash Kamble/MSM)