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To the ”sedentary” get fit with just a few dozen minutes of exercise a day.

Today, desk work has become the norm, and many people spend most of their day sitting.

Hello, this is Santoshi.

A study presented at the American College of Cardiology in April 2019 argues that approximately 20 to 40 minutes of exercise per day can eliminate the health risks associated with sitting all day. Sitting Time, Physical Activity, and Health Risks of All-Day Sedentary Activities
Sitting Time, Physical Activity, and Risk of Mortality in Adults | JACC: Journal of the American College of Cardiology
How much do sedentary people really need to move?
Sitting for long periods of time puts more pressure on the back than standing, which is said to put more strain on the lower back. In particular, desk work using a PC tends to worsen posture, such as hunching over or crossing one’s legs, and this can increase the strain even more.

As the “feet are the second heart,” blood is circulated throughout the body by moving the feet. Therefore, a sedentary lifestyle places the entire role of blood circulation on the heart, which places an excessive burden on the heart and increases the risk of angina pectoris and myocardial infarction.



A team of researchers led by Professor Emmanuel Stamatakis of the University of Sydney analyzed extensive data from more than 45 years of studies of 150,000 Australian adults to investigate the extent to which the risks posed by sitting are offset by exercise.
The analysis found that the group that sat for more than eight hours a day without exercise had more than twice the risk of death from cardiovascular disease as the group that exercised one hour a day and sat for less than four hours a day (the optimal group). They also found that it is not “okay if you are not sedentary,” and that even for those who sat for less than 4 hours a day, the risk of death from cardiovascular disease was 44-60% higher than in the optimal group if they exercised less than 150 minutes per week.

So, when the researchers replaced “one hour of sitting” with “one hour of moderate exercise such as gardening or housework,” the risk of death from cardiovascular disease was reduced by about 20%. They also found that replacing “one hour of vigorous exercise such as swimming, aerobics, or tennis” reduced the risk of cardiovascular disease by 64%.


The team concluded that only about 20 to 40 minutes of exercise per day is needed to offset the health risks of a sedentary lifestyle. The results of this study show that it is possible to exercise for less time.


The daily exercise does not have to be a sport, but can be a small daily exercise such as walking faster, using a bicycle instead of a car, or taking the stairs instead of the elevator or escalator.

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