How long should you exercise to undo the damage of all-day sitting? Study reveals
etimes.in | Feb 7, 2025, 10.01 PM IST
Sitting all day can increase risk of cardiovascular disease and cancer, increasing chances of early death, many studies have shown. Sedentary lifestyles are associated with an increased risk of diabetes, dementia and death from heart disease, a study published in the journal Circulation has confirmed. Breaking down periods of sitting and even getting up can help offset some of the ill effects. However, exercising is a lifesaver when it comes to avoiding negative effects of prolonged sitting.
A new research published in the British Journal of Sports Medicine reveals the duration of exercise that can help offset effects of sitting too much. The researchers say that working out for about 30-40 minutes per day can help.
The right duration of exercise to offset ill-effects of too much sitting
The study says 'up to 40 minutes' of 'moderate to vigorous intensity physical activity' every day is about the right amount to balance out 10 hours of sitting still.
The meta-analysis published in 2020 analysed nine previous studies and involved a total of 44,370 people in four different countries who wore some form of fitness tracker.
The study also found that the risk of death among those with inactive lifestyle increases as time spent engaging in moderate-to-vigorous intensity physical activity comes down.
"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 explained.
Cycling, brisk walking, gardening are among the activities that can lower risk of early death in people who spend the majority of their time sitting. Even short bursts of movement can make a difference, helping to counteract the negative effects of prolonged inactivity. Experts recommend incorporating these activities into daily routines to improve overall health and longevity.
Simple activities to offset the negative effects of sitting
Walk for 5 minutes every hour: Taking short and frequent breaks from sitting can help improve circulation and counteract stiffness. This small burst of activities can add up and benefit overall health.
Stretch your hips and lower back: The muscles of these areas often turn stiff due to prolonged hours of sitting. Simple stretches like lunges and seated spinal twists relieve tension from prolonged sitting.
Do bodyweight exercises: The idea is to make sedentary muscles active again. Squats, lunges, or push-ups a few times a day can activate muscles and boost metabolism.
Use a standing desk: This can help you prevent excessive sitting as alternating between sitting and standing reduces strain on your body.
Be mindful of daily movements: Take the stairs, pace while on calls, or do quick chores to stay active throughout the day.
Set reminders to move: Use a fitness tracker or app to remind you to stand, stretch, or take short walks regularly throughout the day.
Walk during meetings: Instead of sitting for discussions, walk during the meetings when possible. This way, you can move more.
Micro workouts are gaining prominence in modern times due to paucity of times. It's increasingly becoming common among busy professionals to climb stairs, walk while they talk on phone, and use standing desks to increase their daily movements.
A new research published in the British Journal of Sports Medicine reveals the duration of exercise that can help offset effects of sitting too much. The researchers say that working out for about 30-40 minutes per day can help.
The right duration of exercise to offset ill-effects of too much sitting
The study says 'up to 40 minutes' of 'moderate to vigorous intensity physical activity' every day is about the right amount to balance out 10 hours of sitting still.The meta-analysis published in 2020 analysed nine previous studies and involved a total of 44,370 people in four different countries who wore some form of fitness tracker.
The study also found that the risk of death among those with inactive lifestyle increases as time spent engaging in moderate-to-vigorous intensity physical activity comes down.
"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 explained.
Cycling, brisk walking, gardening are among the activities that can lower risk of early death in people who spend the majority of their time sitting. Even short bursts of movement can make a difference, helping to counteract the negative effects of prolonged inactivity. Experts recommend incorporating these activities into daily routines to improve overall health and longevity.
Simple activities to offset the negative effects of sitting
Walk for 5 minutes every hour: Taking short and frequent breaks from sitting can help improve circulation and counteract stiffness. This small burst of activities can add up and benefit overall health.Stretch your hips and lower back: The muscles of these areas often turn stiff due to prolonged hours of sitting. Simple stretches like lunges and seated spinal twists relieve tension from prolonged sitting.
Do bodyweight exercises: The idea is to make sedentary muscles active again. Squats, lunges, or push-ups a few times a day can activate muscles and boost metabolism.
Use a standing desk: This can help you prevent excessive sitting as alternating between sitting and standing reduces strain on your body.
Be mindful of daily movements: Take the stairs, pace while on calls, or do quick chores to stay active throughout the day.
Set reminders to move: Use a fitness tracker or app to remind you to stand, stretch, or take short walks regularly throughout the day.
Walk during meetings: Instead of sitting for discussions, walk during the meetings when possible. This way, you can move more.
Micro workouts are gaining prominence in modern times due to paucity of times. It's increasingly becoming common among busy professionals to climb stairs, walk while they talk on phone, and use standing desks to increase their daily movements.
Here’s how much exercise you need to do if you sit all day long!
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