Exercise Can Counteract the Harm of Sitting

How Activity Can Improve Health for Sedentary People

Sitting for long hours can be harmful, but a new study shows that exercising each week can reduce these risks. People who sit for eight or more hours daily can lower their overall risk of death, especially from heart disease, by doing at least 140 minutes of moderate to vigorous exercise each week.

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Key Findings

• Sedentary individuals who exercise 140 minutes a week reduce their risk of death.
• Exercise significantly lowers the risk of dying from heart disease.
• The study emphasizes the importance of regular physical activity, especially for those with sedentary jobs.

Study Details

The study analyzed data from over 6,300 people with diabetes who participated in the National Health and Nutrition Examination Survey between 2007 and 2018. Researchers asked participants to estimate their weekly time spent on moderate to vigorous physical activities and sitting.

Health Recommendations

Federal guidelines suggest at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. Examples of moderate activities include fast walking, water aerobics, doubles tennis, and lawn mowing. Vigorous activities include running, swimming laps, fast biking, and singles tennis or basketball.

Risk Reduction

• Those who sat for eight or more hours daily had a 77% increased risk of early death if they did less than 140 minutes of exercise weekly.
• Meeting the 140-minute exercise goal reduced this risk to 20%.
• The risk of dying from heart disease was nearly 3.5 times higher for those who didn’t exercise enough but decreased by 11% for those who met the exercise goal.

Expert Insights

“Encouraging weekly exercise is crucial, especially for those who sit for long periods, like drivers or office workers,” said Sandra Albrecht, an assistant professor of epidemiology at Columbia Mailman School of Public Health. Lead researcher Wen Dai highlighted the importance of managing mortality risk in the diabetic population, who tend to sit more and move less.

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This study, published in the journal Diabetes Care, underscores the vital role of regular exercise in mitigating the health risks associated with prolonged sitting. Even for those with sedentary lifestyles, dedicating 140 minutes a week to moderate or vigorous physical activity can significantly improve health outcomes.

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References:

• Columbia Mailman School of Public Health
• U.S. Centers for Disease Control and Prevention
• Journal Diabetes Care