Brisk 22-minute walk may offset harmful effects of sitting, study suggests

Taking a brisk walk for just 22 minutes once a day may be enough to offset the negative health effects of too much sitting, research suggests.

A sedentary lifestyle is among the main causes of health problems around the world. Millions of people who sit for long periods, watch TV or work in front of a computer, for example, are more likely to die earlier.

But moderate to vigorous physical activity can eliminate this increased risk of a sedentary lifestyle, according to the study, published in the British Journal of Sports Medicine.

Experts examined data from 11,989 people over the age of 50, half of whom were women, from Norway, Sweden and the USA. People in the study wore activity trackers that measured their moderate-to-vigorous physical activity (MPVA).

Examples of moderate activity include very brisk walking (4 mph or faster), heavy cleaning such as washing windows or mopping, cycling at 6 to 12 mph, or badminton. Vigorous activities include walking, running at 6 mph or faster, digging, brisk cycling, playing football, basketball, or tennis.

In total, 5,943 people spent less than 10.5 hours sitting each day, while 6,042 spent 10.5 hours or more being sedentary. Over a five-year follow-up, 6.7% (805) of people died.

Author Edvard Sagelv, from the Arctic University of Norway, said: In our study, we found that only people who spent more than 12 hours a day sitting had a higher risk of death. We’re talking about any sitting behavior, like sitting in the office or watching TV for long periods of time.

In our study, each minute of higher MVPA showed a lower risk of death, meaning that if people did less than 22 minutes (like 10 minutes) there would still be a lower risk of death. However, doing 22 minutes eliminated the highest risk of death from sedentary time.

This means that if you did 22 minutes or more a day, there would be no excessive risk of sedentary time. And if you practiced more than 22 minutes a day, there was an overall lower risk of death. Basically, the more the merrier.

The findings support the recommendation from UK chief medical officers that people aim for 150 minutes of MVPA per week, about 21 minutes per day.

The study concludes: Efforts to promote physical activity can bring substantial health benefits to individuals and small amounts of MVPA can be an effective strategy to improve the risk of mortality associated with prolonged sedentary time.

Regina Giblin, senior cardiac nurse at the British Heart Foundation, said: This research supports previous findings showing the negative effects of long periods of sitting and the positive impact of exercise.

There are some simple tips that can help you spend less time sitting. Stepping away from your computer screen at regular intervals, going for a walk, or preparing a healthy meal from scratch are all ways to incorporate active time into your day.

Being active can help you manage your weight, reduce blood pressure and improve mental health.