A new study published in the British Journal of Sports Medicine has uncovered encouraging evidence that just 22 minutes of moderate to vigorous activity daily can help combat the harmful effects of sitting for extended periods. The research also highlights a potential link between increased physical activity and a reduced risk of premature death.

The study, which analyzed data from nearly 12,000 participants aged 50 and older in Norway, Sweden, and the United States, monitored participants' movement using hip-worn devices for at least four days. The individuals were tracked for a minimum of two years, with researchers adjusting for underlying medical conditions that may have influenced the risk of early death.

The findings revealed that approximately half of the participants spent over 10 1/2 hours per day in a sedentary state. When correlating this sedentary behavior with death registries, the researchers discovered that over five years, 17% of the participants had passed away. Among those who died, 6% had spent less than 10 1/2 hours per day seated, while 448 individuals, or 10%, average 10 1/2 hours or more in a sedentary position.

Notably, the study found that sitting for more than 12 hours per day was associated with a 38% increased risk of death compared to sitting for just eight hours. However, this increased risk only applied to individuals who engaged in less than 22 minutes of moderate to vigorous activity daily.

The research also revealed a correlation between higher levels of physical activity and a decreased risk of mortality. Each additional 10 minutes of daily physical activity led to a 15% lower risk of death among participants spending less than 10 1/2 hours seated and a substantial 35% lower risk among those who spent more than 10 1/2 hours sedentary.

Lead author of the study, Edvard Sagelv, a researcher at The Arctic University of Norway, emphasized the simplicity of incorporating physical activity into daily routines. He suggested that taking 10 minutes for a small stroll twice a day, such as getting off the bus one stop earlier when commuting and doing the same on the return journey, can be highly beneficial.

These findings highlight the importance of breaking up extended periods of sitting with regular physical activity. Engaging in just 20 minutes of exercise each day has the potential to offset the negative impacts of a sedentary lifestyle. As the evidence continues to mount, it becomes increasingly clear that even small lifestyle changes can significantly improve overall health and longevity.

While more research is needed to fully understand the mechanisms at play, this study serves as a powerful reminder that incorporating regular physical activity into our daily lives can have profound positive effects on our well-being.