The Health Benefits of a Brisk Walk: Study Shows 22 Minutes of Exercise Can Counteract Sedentary Lifestyle

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It is generally recommended to exercise for at least thirty minutes every day. Can’t you find half an hour? Then a brisk walk of 22 minutes is also sufficient. According to new research, a short but vigorous walk can offset the negative health effects of sitting too much.

A sedentary lifestyle is among the leading causes of poor health worldwide. People who sit for long periods of time are more likely to die earlier than those who exercise frequently throughout the day. Less dramatic news: moderate to vigorous physical activity significantly reduces this risk, as a new study in the British Journal of Sports Medicine underlines.

A team of scientists examined data from 11,989 men and women over the age of 50 from Norway, Sweden and the United States. All subjects had an activity tracker around their wrist that mapped their activity. The information collected shows that 5,943 of the participants spent less than 10.5 hours sitting daily. About 6,042 people sat for 10.5 hours or more every day. During a five-year follow-up, 6.7 percent (805) of people died.

“In our research we discovered that only people who sit more than twelve hours a day have a higher risk of death. We are talking about any type of sitting behavior, such as being in the office or watching TV for a long time,” said study author Edvard Sagev. “Every minute more moderate to vigorous physical activity (MVPA) in their daily schedule was associated with a decrease in mortality risk.”

The study shows that 22 minutes of exercise is a tipping point in terms of exercise. After this, the negative effects of a sedentary lifestyle are completely eliminated, the study suggests. According to the researchers, from now on you don’t have to limit yourself to twenty minutes, because more exercise is still better.

Side note: Being moderately active doesn’t mean strolling to the bus stop or platform in the morning and repeating that journey in the evening. Good examples of moderate activity include brisk walking (6.5 km/h or faster), heavy cleaning tasks such as cleaning windows or mopping. Cycling at a speed of 16 to 20 km/hour or playing badminton is also part of it. Vigorous activities include walking or jogging at a speed of 10 km/hour, fast cycling, playing football, basketball or tennis.

2023-10-30 16:25:08
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