Brief Daily Exercise Can Lower Your Risk of Death From Too Much Sitting

Brief Daily Exercise Can Lower Your Risk of Death From Too Much Sitting

Do you spend long hours sitting down every day? If so, you might be at risk of developing various health problems, including heart disease, type 2 diabetes, cancer, and early death. However, new research shows that even short periods of exercise can make a significant difference in reducing the risk of death for those who sit for long stretches. In this article, we’ll explore the benefits of brief daily exercise, how much physical activity you need to stay healthy, and some simple ways to get moving more throughout the day.

A Little Exercise Goes a Long Way

According to a recent study published in the British Journal of Sports Medicine, doing just 20-25 minutes of physical activity per day can significantly reduce the risk of death for people who spend long periods sitting down. The study drew on data from four major datasets from Norway, Sweden, and the United States that recorded health information on nearly 12,000 adults aged 50 and over between 2003 and 2019. Participants wore physical activity tracking devices for at least ten hours per day for a minimum of four days and were monitored for at least two years.

The analysis found that participants who spent less than 10.5 hours sitting per day had a lower risk of death than those who sat for longer periods. However, those who sat for more extended periods but engaged in brief daily exercise still had a lower risk of death compared to those who did not exercise at all. In other words, a little bit of exercise goes a long way towards improving your health.

The More Activity, the Lower the Risk

While even a small amount of exercise can help reduce the risk of death, the benefits are amplified with higher levels of physical activity. For instance, participants who met the recommended guidelines of 150 minutes of moderate-intensity activity per week had an even lower risk of death than those who did less activity. The study’s authors explained that the risk reduction from exercise is dose-dependent, meaning that the more physical activity you do, the lower your risk of death becomes.

The study’s authors also noted that brief daily exercise can help offset the negative effects of sitting down for long periods, regardless of age, gender, or body weight. Moreover, it doesn’t matter what type of activity you engage in, as long as it gets your heart rate up and makes you breathe a little harder. Some examples of moderate-intensity activities include brisk walking, cycling, gardening, dancing, and swimming.

How to Get at Least the Minimum Physical Activity

Knowing that even a small amount of exercise can improve your health, how can you incorporate more physical activity into your daily routine? Here are some simple tips:

1. Take regular breaks: Set an alarm to remind yourself to get up and move every hour, even if it’s just for a few minutes. Stand up, stretch, walk around, or do a few jumping jacks to get your blood flowing.
2. Use active transportation: Instead of driving everywhere, try walking or cycling for short trips. If you have to drive, park farther away from your destination and walk the rest of the way.
3. Make it social: Encourage friends and family to join you in physical activities, such as hiking or playing sports. Not only will it be more fun, but you’ll also be more likely to stick with it.
4. Find activities you enjoy: If you hate running, don’t force yourself to do it. Try different activities until you find ones that you genuinely enjoy, whether it’s dancing, yoga, or weight lifting.

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Conclusion

In conclusion, sitting down for long periods is detrimental to your health, but engaging in brief daily exercise can significantly reduce your risk of death. The more physical activity you do, the lower your risk becomes, but even a small amount of exercise can make a big difference. By incorporating more movement into your daily routine, such as taking regular breaks, using active transportation, making it social, and finding activities you enjoy, you can improve your health and reduce your risk of death from prolonged sitting. So, get up and move your body today!