People can adopt a mixture of activity that works best for them. Instead of the recommendation that everyone should strive to achieve 30 minutes of daily exercise, our results show physical activity recommendations can been more personalised. For decades, scientists have studied the health benefits of exercise – but this research has largely ignored the fact that how you spend the rest of the day also matters. Our findings provide new insights on what constitutes a healthy and active lifestyle. In other words, different combinations of exercise and movement can be used to offset the harms of sitting. They would have the same risk of death as someone who exercised 55 minutes daily, moved throughout the day for about four hours, and sat for about 11 hours. And when it comes to living an active lifestyle, there are different recipes you can choose to to get the same benefits.įor example, one person might exercise daily for 30 minutes, move throughout the day for about six hours doing activities like housework or walking to work, but spend around ten hours a day sitting. We can think of this mixture of light activity, exercise and sitting as a “cocktail”. A healthy lifestyle requires more than 30 minutes of exercise if you spend a lot of time sitting.įor those who sat a lot, 30 minutes of daily exercise would only lower risk of early death by 30% if combined with four to five hours of light movement a day (such as shopping, cooking, or yard work) – spending less than 11 hours sitting total. In other words, it’s not as simple as checking off the exercise box on the to-do list. But it didn’t have the same effect for people who spent between 11 and 12 hours a day sitting. Each study then followed the participants for an average of four to 14 years to track whether any participants died.Īs expected, we found that 30 minutes of daily exercise decreased the risk of early death by up to 80% for those who also spent less than seven hours a day sitting. Each of the studies used a physical activity monitor (like a Fitbit) to measure a person’s movements and sitting time throughout the day. We combined data from six different studies from the UK, US and Sweden, looking at a total of over 130,000 adults. But we also revealed that with the right balance of time spent exercising and moving, it may be possible to counteract the negatives of sitting. And our new study has revealed that 30 minutes of daily exercise is not enough to overcome the health risks of sitting too much. Research shows that sitting can be bad for our health in many ways – with some even suggesting it’s as bad for us as smoking. And many of us spend most of the rest of the time sitting. But 30 minutes accounts for just 2% of the day. It’s recommended we do at least 30 minutes of exercise a day – or 150 minutes a week – to stay healthy.
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