A sedentary lifestyle, to reduce

In Western countries, adults spend money on average 9-10 hours a day without exercise, especially during working hours. Because it comes with a greater sedentary lifestyle a higher risk of non-communicable diseases and mortalitypreventive measures are important. But how much should you exercise? Research published in British Journal of Sports Medicine
therefore suggests that 20-25 minutes of physical activity per day is necessary average 22 minutesmay be sufficient to offset the increased risk of death associated with a sedentary lifestyle.

I study

The researchers analyzed data from 11,989 people (four prospective cohort studies) from 2003 to 2019, all equipped with a sensor for monitoring activity, at least 50 years old. Information was also collected from the sample on potentially influential factors: gender, education level, weight, height, smoking history, alcohol consumption, cardiovascular disease, current or previous cancer or diabetes. Over an average period of five years, 805 people died, of which 357 spent less than 10.5 hours per day sitting and 448 spent 10.5 hours or more. Data analysis showed this being sedentary for more than 12 hours per day was associated with a 38% greater risk of death compared to an 8-hour daily countbut only among those who performed less than 22 minutes of moderate to vigorous physical activity per day. Higher exercise levels were associated with lower mortality risk, regardless of the amount of sedentary time. For example, 10 minutes more of moderate to vigorous physical activity per day was associated with a 15% and 35% lower mortality risk in the least and highly sedentary subjects, respectively.

In order to achieve the goal

“It can be a good thing to know that exercising for at least 22 minutes a day eliminates the risk of a sedentary lifestyle and that even more exercise allows further gains in survival Stimulant against laziness. Insert walking at a brisk pace for at least 30 minutes in the daily routine, it is a fundamental investment in health and within everyone’s reach,” he says Roberto Pedretti, director of the cardiovascular department of the IRCSS MultiMedica in Sesto San Giovanni (Milan) and member of the board of directors of the European Association of Preventive Cardiology. “It is enough avoid using the car for short journeys, get off public transport one or two stops before your destination to reach it at a fast pace, do not use the elevator, get up every hour to walk for at least a minute. These are all little tricks to move without almost realizing it; then being able to free up time to do ‘real’ physical activity will undoubtedly lead to another benefit.”

The guidelines

The 22 minutes per day corresponds to “minimum dose” of moderate physical activity per week recommended by the World Health Organization (WHO): This basically recommends 150-300 minutes of moderate physical activity or 75 minutes of vigorous activity or equivalent combinations of the two modes every week. «There is no contradiction – the expert points out –. The “minimum effective dose” to achieve benefit is the same for both researchers and WHO. However, If you want a significant and proportionate extra benefit, the research shows, you need to exercise that is greater than the ‘minimum dose’».

The type of business

‘However, we make a distinction between the types of activities – concludes the cardiologist. By moderate we mean moderate/fast walking, slow cycling, painting, decorating, vacuuming, mow the lawn, play golf by dragging the clubs in the trolley provided, play doubles tennis, dance, practice water aerobics. However, by intense we mean jogging or running, cycling faster than 15 km/h, heavy gardening, swimming, playing singles tennis».

Why it is important to exercise

The scientific evidence supporting the benefits of exercise is multiple and solid. «Physical activity, especially aerobic activity, reduces the risk of chronic-degenerative diseases, such as cardiovascular, neoplastic and chronic respiratory diseasesat all ages and in both sexes. Movement produces positive effects also on our state of mind, increasing self-esteem, feelings of efficiency, mood and reducing anxiety. Finally, it has been well demonstrated how regular physical activity affects patients depression can reduce its severity and sometimes the dosage of the drug treatment».