Unveiling a 22-minute strategy for prolonged existence

In a recent analysis of data from four separate groups of individuals wearing activity trackers, researchers have shed light on the relationship between sedentary time and mortality, and the role that moderate to vigorous physical activity (MVPA) plays in mitigating these risks.

The study, which has not been explicitly named in the provided search results, focused on a total of approximately 12,000 participants aged 50 and above. The participants' daily activities were monitored over an average period of five years, during which 805 people, or 7% of the total participants, passed away.

Adults in developed nations typically spend 9 to 10 hours a day sitting down, a sedentary lifestyle that can be potentially deadly. However, the new research suggests that incorporating MVPA into one's daily routine could significantly reduce these risks.

To push exercise into the MVPA zone, one should increase the intensity of their activity to cause heavy breathing and make it hard to hold a conversation. Activities such as walking at a faster pace, using gym equipment like a stationary bike, elliptical machine, or stair climber, or speeding up strength training exercises can all be considered MVPA.

Accumulating more than 22 minutes of MVPA eliminates the risk of high sedentary time. In fact, an extra 10 minutes a day of MVPA lowered the risk of death by 15% in those spending fewer than 10.5 hours seated a day, and by 35% in those spending more than 10.5 daily sedentary hours.

Interestingly, the association between sedentary time and death was largely influenced by the amount of MVPA a participant engaged in. Being sedentary for more than 12 hours a day was associated with a 38% higher risk of death compared to 8 hours a day of sitting, but only among those who did fewer than 22 minutes of MVPA daily.

Light physical activity was only associated with a lower risk of death among those who spent more than 12 hours a day seated. This suggests that while any amount of physical activity is better than none, a higher amount of MVPA appears to be more effective in countering the risks associated with a sedentary lifestyle.

Incorporating steep hills into one's walk can help turn light exercise into MVPA, making it easier to reach the daily MVPA target. The study underscores the importance of regular, moderate to vigorous physical activity in maintaining a healthy lifestyle and reducing the risk of premature death.