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A groundbreaking new study published in the British Journal of Sports Medicine reveals that as little as 22 minutes of daily moderate to vigorous physical activity (MVPA) can significantly reduce the risk of premature death due to a sedentary lifestyle. This research challenges the common belief that one must engage in hours of exercise to reap the health benefits.

Dr. Edvard H. Sagelv, the first author of the study and a researcher at UiT The Arctic University of Norway in Tromso, states, "The research field is a little bit divided on how sedentary time is dangerous. I would say, compared with not doing physical activity, sedentary time is not that dangerous. However, previous research indicates that excess sedentary time is increasing the risks of disease and premature death."

The study, which tracked 11,989 individuals aged 50 and older, utilised data from fitness trackers and included participants from Norway, Sweden, and the United States. It aimed to investigate the impact of sedentary time and physical activity on mortality risk. The researchers discovered that for individuals who exercised less than 22 minutes a day, sitting for more than 12 hours daily was associated with a 38 percent increased risk of death compared to sitting for 8 hours.

Dr. Tracy L. Zaslow, a primary care sports medicine physician, explains that when people are sedentary, they use their muscles less, which can lead to muscle weakness and reluctance to be physically active. Furthermore, she highlights that a sedentary lifestyle is associated with an increased risk of falling, leading to injuries that further discourage physical activity.

Dr. Zaslow emphasises the importance of maintaining an active lifestyle, even for children, as it helps build and strengthen muscles, setting the foundation for lifelong physical activity.
Engaging in physical activity also offers numerous mental health benefits, including reduced anxiety and depression, which are particularly relevant in the context of the widely reported mental health crisis among young people.

Additionally, exercise promotes better sleep, aiding in falling asleep more quickly and achieving deeper sleep, resulting in fewer injuries, especially for children who sleep more than eight hours.

The World Health Organization (WHO) recommends 150–300 minutes of moderate-to-vigorous exercise per week, or at least 75 minutes of vigorous exercise, or a combination of both. Strikingly, the study's findings reveal that just 22 minutes of daily MVPA can align with the WHO's recommended weekly exercise duration, contradicting the notion that more is always better. However, individuals who engage in more than 22 minutes of MVPA per day experience even greater benefits, with no upper limit identified.

The study suggests that "exercise snacking," involving short, frequent bursts of physical activity, can be a practical approach to incorporate exercise into busy lives. Dr. Ding highlights that any MVPA is better than none, emphasising the importance of finding ways to be active, even if it involves short, manageable activities throughout the day.

A recent study suggests that short bursts of physical activity throughout the day is extremely beneficial and can significantly reduce heart disease risk.

Dr. Carl Cirino, an orthopaedic surgeon, notes that this study provides valuable insights for both healthcare practitioners and patients. It defines the amount of time needed to lower mortality risk due to a sedentary lifestyle in a scientifically robust manner. It reinforces that even for individuals who can't commit to extended exercise sessions, engaging in as little as 22 minutes of MVPA a day can make a significant difference in health outcomes.

While this study primarily focused on older adults, its findings have broader implications, encouraging younger individuals to build muscle strength and cardiovascular health to maintain physical activity throughout their lives. It emphasises that "something is better than nothing" and encourages everyone to find ways to lead a healthy, active lifestyle.

The study's results suggest that incorporating small chunks of physical activity into daily routines may be an effective approach to reducing the risk of a sedentary lifestyle. Future research may explore strategies for promoting activity among young people, who face challenges in maintaining an active lifestyle in today's sedentary society.

In summary, this groundbreaking study provides valuable insights into the health benefits of just 22 minutes of daily physical activity, dispelling the myth that lengthy workouts are necessary to counteract the adverse effects of prolonged sitting. It underscores the importance of integrating physical activity into daily life for individuals of all ages.

This article was brought to you by HealthPlan - leaders in expat health insurance in Spain.

Sources: Medical News Today - HealthLine