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The Exercise To Counteract The Effects Of Sitting

A recent study suggests that engaging in just a few minutes of physical activity each week can counteract the risks associated with long periods of sitting. According to the research, individuals who sit for eight or more hours daily can significantly reduce their overall risk of death, particularly from heart disease, by participating in at least 140 minutes of moderate to vigorous exercise each week.

The findings highlight the importance of regular physical activity, especially for those whose daily routines involve extended periods of sitting, such as drivers and office workers, noted Sandra Albrecht, an assistant professor of epidemiology at Columbia Mailman School of Public Health and a senior researcher on the study.

Researchers analyzed data from over 6,300 individuals with diabetes who took part in the National Health and Nutrition Examination Survey from 2007 to 2018. “Addressing the elevated mortality risk in this high-risk group is crucial, given the widespread prevalence of diabetes and the tendency for individuals with diabetes to lead more sedentary lifestyles,” said Wen Dai, the lead researcher and a doctoral student in epidemiology at Columbia Mailman School.

Survey participants provided estimates of their weekly time spent on moderate to vigorous physical activities and their total sitting time. Federal guidelines recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity exercise per week. Moderate activities include brisk walking, water aerobics, or playing doubles tennis, while vigorous activities encompass running, swimming laps, or playing singles tennis.

The study found that people who sat for eight or more hours daily faced a 77% increased risk of early death if they did not meet the 140-minute exercise target. Conversely, those who achieved the 140-minute goal had only a 20% increased risk of early death. The benefits of physical activity were even more pronounced regarding heart disease, with sedentary individuals experiencing a nearly 3.5-fold increase in heart disease mortality risk if they engaged in less than 140 minutes of exercise weekly. On the other hand, those who met the exercise goal saw an 11% reduction in their risk of dying from heart disease, despite their extended sitting.