According to a new study published in The Lancet, you need to exercise for at least one hour a day to compensate sitting still all day.

Four years ago, the journal Science published the first study in a series of studies on the impacts of a sedentary lifestyle and of physical activity. This first study indicated that an inactive lifestyle may pose an equal risk to cardiovascular disease, diabetes, and some cancers – as if you were smoking or were obese.

One Hour A Day

Now, part two is finished and it indicates that the need for exercise to compensate is much higher than previously thought. To counteract the harmful effects of a sedentary lifestyle such as sitting at a desk all day at work or school – you need at least an hour a day of exercise. This is far more than current guidelines. The World Health Organization (WHO) recommendation is 2.5 hours of exercise per week.

The team of international researchers behind the new study analyzed data from 16 previous studies, which primarily includes people over the age of 45 from the U.S, Western Europe, and Australia.

The compilation during a follow-up period of two to 18 years show that the risk of premature death was 9.9 percent for those who sat eight hours or more a day and with little physical activity, compared with 6.8 percent for those who sat less than four hours per day and was active for at least one hour a day.

The results also showed an unexpected effect

This increased risk of death in people who sat for eight hours a day disappeared completely for those who exercised for at least an hour a day. And “moderate intensity” was enough, such as walking at 5.6 km / h or cycling at 16 km / h to offset the negative effects of sitting for long periods.

The harmful sedentary lifestyle leads to a major economic burden for society according to the researchers. They, therefore, call on decision-makers to take the issue more seriously and increase opportunities for physical activity in everyday life.

The recipe is simple, move five minutes every hour: go to the copier, take a turn around the desk or get a cup of coffee. Take the stairs instead of the escalator etc. Everyday exercise amounts and every little makes a mickle.

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