should do to make up for spending the sitting down
40 minutes of moderate-to vigorous-intensity physical activity each day can balance out 10 hours of sitting down.

How much exercise does it take to counteract the negative health impact of a day at your desk? A new study published in the British Journal of Sports Medicine suggests roughly 30-40 minutes of daily perspiration should be sufficient.

The results are based on a meta-analysis of nine previous studies (from four different countries), involving a total of 44,370 people. The participants were followed from 4 to 14 years, using accelerometry and sedentary time.

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A sedentary lifestyle is risky

During the investigation, 3,451 participants died (a death rate of 7.8%). This death toll revealed that the risk of mortality among the people with a sedentary lifestyle increases as time spent on moderate-to vigorous-intensity physical activity decreases.

However, “in active individuals doing about 30–40 minutes of moderate-to-vigorous-intensity physical activity, the association between high sedentary time and risk of death is not significantly different from those with low amounts of sedentary time,” the researchers write in their published article.

According to the researchers, carrying out some reasonably intensive activities, (bike riding, brisk walking, stair climbing), can reduce the risk of premature death.

So now you know: 40 minutes of moderate-to vigorous-intensity physical activity every day can balance out 10 hours of sitting down.

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