Scientists have discovered how much exercise you need to ‘sit fast’ on a sedentary day.

We know that sitting up after hours is not good for us, but how much exercise is necessary to prevent a day of negative health effects at the desk? A new study suggests that sweating should be done for about 30-40 minutes per day.

There is a fair amount of time left to sit for 10 minutes to 40 minutes of “moderate-intensity physical activity” each day, research says – although any exercise or just standing up helps to some extent.

It is based on a meta-analysis of nine previous studies, involving a total of 44,370 people from four different countries who wore certain types of fitness trackers.

The analysis found that people with more sedentary lifestyles had an increased risk of death, as they spent more time engaging in moderate-intensity physical activity.

The researchers wrote in their published paper, “The link between high sedentary time and risk of death in moderate-intensity physical activity of approximately 0-40 minutes in active individuals is not significantly different from those with low sedentary time,” the researchers wrote in their published paper.

In other words, putting in some reasonable intensive activities – cycling, brisk walking, gardening – can be a little less if you don’t do everything sitting around, if you don’t do all the work sitting around. Will happen The link can be seen in the Amsd data of thousands of people.

Meta-analysis like this always requires some extensive dot-attachment on different studies with different volunteers, timescale and conditions, the advantage of this particular piece of research is that it relies on relatively objective data from wearables – data not self-reported by participants. .

The study coincides with the publication of the World Health Organization’s 2020 Global Guide to Physical Activity and Sedentary Behavior, put together by 40 scientists from six continents. This British Journal of Sports Medicine (BHSM) has put out a special edition to promote both new studies and new guidelines.

Emanuel Stematakis, a physical activity and population health researcher at the University of Sydney, says: “This guide is very timely. We live in the midst of a global epidemic that has long locked people indoors and promoted an increase in sedentary behavior.” Says the university’s physical activity and population health researcher Emanuel Stematakis .In Australia.

“People can still protect their health and offset the harmful effects of physical inactivity,” says Stematakis, who was not involved in the meta-analysis, but is a co-editor. B.J.S.M. “As this guide emphasizes, all physical activity counts and no amount of it is better than any.”

Research based on fitness trackers is widely in line with the new WHO guidelines, which recommend 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity physical activity per week to prevent sedentary behavior.

Instead of taking elevators, walking up stairs, playing with children and pets, participating in yoga or dancing, doing housework, walking and cycling are all ways in which people can be more active – and if you can ‘ Manage 30-40 minutes immediately, researchers say, start small.

It is difficult to make recommendations for all ages and body types, although the 40-minute time limit for activity corresponds to previous research. As more data is released, we should learn more about how to stay healthy even if we have to spend extended time at the desk.

“Although the new guidelines reflect the best available science reflections, there are still gaps in our knowledge,” says Stematakis. “We’re not clear yet, for example, exactly where the ‘too much sitting’ barrier is. But this is a quick field of research, and hopefully we’ll get our answers in a few years.”

The research is published here, and the new guide here British Journal of Sports Medicine.