A 22-minute brisk walk can mitigate health hazards of sitting too long: study
Global News
Clocking 22 minutes of moderate physical activity every day may be enough to offset the unhealthy lifestyle of sitting for long periods of time, according to a recent study.
Whether it’s a brisk walk around the block, mowing the lawn, or playing tennis, clocking 22 minutes of moderate physical activity every day may be enough to offset the unhealthy lifestyle of sitting for long periods of time, according to a recent study.
The observational study, published Tuesday in the British Journal of Sports Medicine, found that a sedentary lifestyle was associated with a higher risk of death but only in people who got less than 22 minutes of moderate-to-vigorous physical activity a day.
“Small amounts of moderate to vigorous physical activity may be an effective strategy to ameliorate the mortality risk from high sedentary time, where accumulating more than 22 minutes eliminates the risk of high sedentary time,” the researchers stated.
Moderate physical activity can include walking quickly, skating and bike riding, Health Canada states on its website. Vigorous activities include running, basketball, soccer and cross-country skiing.
In Canada, adults spend an average of 9.8 hours in sedentary behaviour (like sitting), according to a 2022 Statistics Canada report. This lifestyle increases a person’s risk for hypertension, obesity, depression, chronic conditions and premature mortality.
“Basically, any movement you do with your body — it could be a brisk walk, it could be working in a garden, it could be playing with your kids — anything that gets your body moving, you’re going to benefit from,” said Jon McGavock, a research scientist at the Children’s Hospital Research Institute in Manitoba.
“So this (study) adds to just this massive body of evidence to show that people who move more live longer and live longer with healthier lives.”
In order to find how much physical activity is needed to mitigate sitting time, the study’s researchers pooled individual participant data from four groups of people fitted with activity trackers (almost 12,000 total). It included participant data collected between 2003 and 2019 from Norway, Sweden and the United States.
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