If you’ve heard the phrase “sitting is the new smoking” you’re already aware that being sedentary has been associated with higher risk of premature death. A recent analysis pooled information from four different studies to see if physical activity could modify this association.
The researchers looked at data from nearly 12,000 participants ages 50 and older who wore monitors to track their activity (accelerometers). As expected, higher sedentary time was associated with higher mortality risk. However, accumulating at least 22 minutes of moderate-to-vigorous physical activity a day was all it took to do away with that association, even in the most sedentary participants. According to this study, for people who are the most sedentary (sitting for more than 10.5 hours a day) even light physical activity may lower risk of premature death. While everyone benefited from being more active, the more sedentary participants were the most impacted by adding a bit of movement.
“Moderate-to-vigorous physical activity” is anything that gets you breathing a bit harder than normal. This could involve jogging (even jogging in place) for some and brisk walking for others. Energetically walking up stairs or a hill, gardening, cleaning, pushing a stroller, and playing with children are other simple, productive, and perhaps even enjoyable ways to get your heart rate up.