How Much Exercise Offsets Sitting All Day?

If you sit at a desk for most of the day, you’re not alone. Around 65 million adults in the U.S. spend at least eight hours a day sitting and that can come with some serious health risks: back pain, poor posture, cardiovascular disease, diabetes, and even premature death.

But is there a way to undo the damage of sitting all day?

Science Says: You Can Offset It With Movement

According to a 2020 meta-analysis in the British Journal of Sports Medicine, 30 to 40 minutes of moderate-to-vigorous physical activity a day can help counteract the negative effects of prolonged sitting.

That’s roughly equal to a brisk walk, a bike ride, or a short workout video spread out or done all at once.

In fact, a 2023 study by the same lead researcher, Ulf Ekelund, PhD, found that even getting 22 minutes of moderate exercise a day the minimum recommended by most guidelines was enough to lower the risk of early death, no matter how many hours someone spent sitting.

“For people who have to sit for long periods at work or during transportation, being physically active outside of work is even more important,” Ulf Ekelund, PhD, Norwegian School of Sport Sciences

You Don’t Need a Gym (or an Hour) to Get Results

If 30 to 40 minutes of daily exercise sounds overwhelming, break it up.

Just five minutes of movement every hour can make a difference. Experts call these “activity snacks” tiny breaks from sitting that support circulation, posture, and overall well-being.

Try this:

• Take a 10-minute walk before or after work

• Stretch or pace during phone calls

• Do 10 pushups or bodyweight squats every hour

• Climb the stairs instead of taking the elevator

• Use a treadmill desk or alternate between sitting and standing

Even parking farther away or taking a walk during lunch can help you rack up the minutes.

“Just walking in and out of work can give you 20 minutes of exercise right there.” Doug Keen, PhD, University of Arizona College of Medicine

Want to Maximize the Health Benefits? Go Harder, Not Longer

If you’re short on time, increase the intensity.

A 2022 study found that just six minutes of vigorous exercise daily think running, jump rope, uphill hiking can help offset many of the cardiovascular risks associated with sitting.

“Vigorous intensity is extremely potent for health, and there is consistent evidence that a little goes a long way.” Emmanuel Stamatakis, PhD, University of Sydney

Other research shows that even stair climbing for a few minutes per day can improve blood pressure and cholesterol levels in just 4 to 8 weeks.

Standing Desks Alone Aren’t the Answer

While standing desks may reduce back pain and help with posture, standing still for long periods has its own downsides. It can lead to low blood pressure (orthostatic hypotension) and leg fatigue.

Instead, alternate between sitting, standing, and moving throughout the day for best results.

The Bottom Line

Sitting all day isn’t ideal but you don’t have to quit your desk job to stay healthy.

Adding 22 to 40 minutes of moderate physical activity a day or just a few minutes of vigorous movement can significantly reduce the health risks of prolonged sitting. The key is to move more, in ways that fit into your life.

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