Mitigate Mortality Risks of a Sedentary Lifestyle Through Daily Physical Activity

Recent research indicates that committing to a mere 20-25 minutes of physical exercise each day could offset the heightened risk of mortality tied to a sedentary way of life. The study, which scrutinized nearly 12,000 individuals who are 50 years of age or older, concluded that elevated levels of daily exercise can mitigate risks of death irrespective of the time spent in a seated position. Although the study is not without its limitations, it underscores the significant health advantages of regular physical movement.

Individuals over the age of 50 who engage in higher daily amounts of physical activity are found to have reduced mortality risks, regardless of the duration they spend sitting.

According to an article published in the British Journal of Sports Medicine, daily physical activity lasting 20-25 minutes could neutralize the augmented risk of death that comes with a primarily inactive lifestyle. Additionally, the study demonstrates that increased levels of daily physical activity correspond with reduced mortality risks, irrespective of the duration of daily sitting time.

In industrialized nations, the average adult spends approximately 9 to 10 hours each day in a sedentary state, primarily during work hours. The researchers point out that a predominantly sedentary lifestyle is directly correlated with an increased mortality risk.

Research Design and Data Gathering

Many prior studies that explored the benefits of physical activity to counteract extended periods of sitting have relied on aggregated data, which tends to generalize findings. To address this, the researchers gathered data from individual participants across four different groups equipped with activity monitors. Their objective was to ascertain if physical activity could alter the relationship between time spent sitting and risk of death, and vice versa, as well as to determine the specific amounts of activity and sitting time that could impact risk levels.

Data from individual participants collected between the years 2003 and 2019 were sourced from various studies including the Norwegian Tromsø Study, the Swedish Healthy Ageing Initiative, the Norwegian National Physical Activity Survey, and the US National Health and Nutrition Examination Survey. The study comprised nearly 12,000 individuals who were at least 50 years old, had a minimum of 4 days of 10 daily hours of activity tracker records, had been monitored for a minimum of 2 years, and had provided information on variables such as sex, education level, weight, height, smoking history, alcohol consumption, and medical history including cardiovascular diseases, cancer, and diabetes.

Principal Outcomes

Out of all participants, 5943 individuals spent less than 10.5 hours per day in a seated position, while 6042 spent 10.5 or more hours sitting. Death records indicated that during an average follow-up period of 5 years, 805 individuals (7%) passed away, with 357 (6%) of these individuals spending fewer than 10.5 hours sitting daily, and 448 spending 10.5 hours or more.

Activity tracker analysis revealed that remaining sedentary for over 12 hours daily correlated with a 38% increased risk of death as compared to a daily count of 8 hours—this was only among individuals engaging in fewer than 22 minutes of moderate to vigorous physical activity each day. Engaging in more than 22 minutes of moderate to vigorous physical activity daily was correlated with a reduced risk of death.

The research found that the relationship between time spent sitting and risk of death was significantly influenced by the amount of moderate to vigorous physical activity one engages in. For instance, an additional 10 minutes of daily activity was associated with a 15% lower mortality risk for those with less than 10.5 hours of sedentary time, and a 35% lower risk for those with more than 10.5 sedentary hours per day. Light-intensity activities only showed a reduced risk of death among highly sedentary individuals (those with 12+ daily hours).

Limitations and Final Remarks

The study is observational in nature and cannot confirm causality. Additionally, the researchers acknowledge that they could not reassess levels of physical activity or sitting time over time. Factors like diet, mobility constraints, and overall health were also not considered. Furthermore, activity trackers may not accurately classify all types of activities and their associated intensities, such as cycling, resistance exercises, and gardening.

Nonetheless, the study concludes that engaging in small amounts of moderate to vigorous physical activity could be an effective strategy for offsetting the increased mortality risk associated with high levels of sedentary behavior. Encouraging physical activity could therefore yield substantial health benefits for individuals.

Reference: “Device-measured physical activity, sedentary time, and risk of all-cause mortality: an individual participant data analysis of four prospective cohort studies” by Edvard H Sagelv et al., 24 October 2023, British Journal of Sports Medicine.
DOI: 10.1136/bjsports-2022-106568

Frequently Asked Questions (FAQs) about Sedentary Lifestyle and Physical Activity

More about Sedentary Lifestyle and Physical Activity

• British Journal of Sports Medicine Study
• The Norwegian Tromsø Study
• Swedish Healthy Ageing Initiative
• Norwegian National Physical Activity Survey
• US National Health and Nutrition Examination Survey
• Importance of Physical Activity
• Understanding Sedentary Lifestyle Risks