Sitting too much? Don't fret; get moving! This study published in the British Journal of Sports Medicine shows that excessive sitting (over 12 hours) raises death risk in the inactive; even small amounts of moderate activity (22 minutes daily) can counteract it. Regardless of sitting time, increasing activity further lowers mortality risk than just reducing sitting. So prioritise getting active—short walks, stairs, anything counts—for a healthier, longer life! This study investigated the complex relationship between sitting, moderate-to-vigorous physical activity (MVPA), and mortality risk in over 11,000 adults aged 50 and above. Using data from four long-term studies, researchers measured participants' activity and sitting time via hip accelerometers and tracked their health outcomes for a median of 5.2 years.

Key findings:

• Sitting too much: Spending more than 12 hours per day sitting was associated with increased mortality risk, but only for those who did less than 22 minutes of MVPA daily. This suggests that some level of active movement can mitigate the harmful effects of excessive sitting.

• MVPA's protective power: Regardless of how much they sat, participants who engaged in more MVPA had lower mortality risks. For example, doing just 10 minutes of MVPA daily, compared to none, lowered mortality risk by 15–26% across all sitting time levels.

• Priority matters: When comparing the two factors, increasing MVPA seemed more helpful for reducing mortality risk than decreasing sitting time, especially for those sitting excessively. This suggests that focusing on getting active may be more impactful than solely minimizing sitting, though both are important for overall health.

Limitations:

• The study was observational, so it cannot establish cause-and-effect relationships.

• Accelerometer data may not perfectly capture all physical activity or sedentary behavior.

• The results may not apply to all populations.

Implications:

This study highlights the importance of both reducing excessive sitting and engaging in regular MVPA for a longer, healthier life. For individuals struggling with sitting too much, even small increases in activity, like taking short walks or doing stairs, can make a significant difference. Public health efforts should promote both active lifestyles and strategies to break up long periods of sitting.

Physical activity, particularly in the form of moderate-to-vigorous physical activity (MVPA), is known to be a key player in maintaining good health. The benefits of regular physical activity extend far beyond weight management. Engaging in physical activity has been associated with reduced risk factors for various diseases, improved mental well-being, and, most importantly, a lower risk of premature death.

A New Perspective on Mortality Risk

Recent studies have introduced a new perspective on how sedentary time and physical activity interact to influence mortality risk. It was previously believed that the detrimental effects of prolonged sitting could not be offset by physical activity. However, emerging research suggests that accumulating even small amounts of MVPA may attenuate the risks associated with excessive sedentary time.

The WHO Guidelines

The World Health Organization (WHO) recognizes the significance of these findings and has updated its physical activity guidelines to reflect them. The latest recommendations emphasize that individuals who are highly sedentary should aim for more than 300 minutes of MVPA per week. This new perspective offers a ray of hope for those struggling to break free from the shackles of sedentary behaviour.

The Impact of Light Physical Activity

Notably, light physical activity also plays a role in the equation. It has been observed that even light physical activity, such as leisurely walking, is associated with a reduced mortality risk. This highlights the importance of incorporating movement into one's daily routine, especially for those who may find vigorous exercise challenging.

New Research published in British Journal of Sports Medicine

Previous research has indicated that the combination of moderate-to-vigorous physical activity (MVPA) and sedentary time can have varying effects on mortality risks. Accumulating even small amounts of MVPA may help reduce the risks associated with prolonged sedentary periods, while higher levels of MVPA seem to eliminate these risks. Consequently, the World Health Organization (WHO) has updated its physical activity guidelines, recommending that highly sedentary individuals engage in over 300 minutes of MVPA per week. Light physical activity and the total volume of physical activity have also been shown to correlate with reduced mortality risk.

The Individual Participant Data Analysis

To gain a deeper understanding of the relationship between sedentary time, physical activity, and mortality risk, this study conducted an individual participant data analysis. This approach allows us to study the associations between these variables with greater flexibility and accuracy. Data was collected from four prospective cohorts in Norway, Sweden, and the USA, with baseline data gathered between 2003 and 2019. These cohorts were chosen due to the availability of individual participant data and the use of hip-worn accelerometers, which ensured data harmonization.

Mortality Data and Physical Activity Measurement

Data on mortality were linked to the Norwegian and Swedish cause of death registries, as well as the United States National Death Index, spanning different years depending on the cohort. To measure physical activity, all cohorts used ActiGraph accelerometers, which were placed at the hip. Physical activity was defined as counts per minute divided by wear time and categorized intensity-specific physical activity into sedentary, light physical activity, and MVPA.

Key Findings

The analysis yielded several crucial findings:

1. Reduced Mortality Risk with Increased Physical Activity

One of the most significant findings of this study was the strong association between increased physical activity and a reduced risk of all-cause mortality. Participants who engaged in regular, moderate-to-vigorous physical activity experienced a substantially lower risk of premature death. This emphasizes the importance of incorporating physical activity into one's daily routine for enhanced longevity.

2. The Impact of Sedentary Time

The research also highlighted the detrimental effects of prolonged sedentary time on mortality risk. Individuals who spent prolonged periods in sedentary activities, such as sitting for extended durations, exhibited a higher risk of all-cause mortality. This underscores the necessity of reducing sedentary behaviors to improve overall health outcomes.

3. Dose-Response Relationship

The study identified a dose-response relationship, indicating that as the duration and intensity of physical activity increased, the risk of all-cause mortality decreased. This underscores the importance of regular, sustained physical activity in promoting longevity.

4. Public Health Implications

The findings from this analysis have substantial public health implications. They suggest that promoting physical activity and reducing sedentary behavior should be prioritized in public health initiatives to reduce the risk of all-cause mortality. Such measures can significantly contribute to enhancing overall well-being and extending life expectancy.

Summary

1. Impact of MVPA on Mortality Risk: Higher levels of MVPA were associated with a reduced mortality risk, regardless of the amount of sedentary time.

2. Sedentary Time and MVPA: Higher sedentary time was only linked to an increased mortality risk in participants with low levels of MVPA. Accumulating at least 22 minutes of MVPA per day eliminated the association between sedentary time and mortality.

3. Light Physical Activity: Higher amounts of light physical activity were associated with a lower mortality risk. However, light physical activity was not linked to mortality in those with low sedentary time.

4. Total Physical Activity: Total physical activity was associated with a lower mortality risk in individuals with both low and high sedentary times. This suggests that for those who are not highly sedentary, a combination of light physical activity and MVPA may be more effective in reducing mortality risk.

5. Joint Analysis: When examining the combined impact of MVPA and sedentary time, higher MVPA was consistently associated with lower mortality risk, regardless of the amount of sedentary time. This association had a U-shaped pattern, with the lowest mortality risk observed at 10 hours of sedentary time.

Conclusion

In conclusion, the study reveals that sedentary time is associated with a higher mortality risk, but only among individuals who accumulate less than 22 minutes of MVPA per day. MVPA, on the other hand, is linked to a reduced mortality risk, regardless of the amount of sedentary time. This suggests that even small amounts of MVPA can effectively mitigate the mortality risk associated with prolonged sedentary behaviour. Efforts to promote physical activity are crucial for individual health, and findings suggest that incorporating as little as 22 minutes of MVPA into daily routines can be equivalent to meeting lower-limit physical activity guidelines. However, the interpretation of these findings may depend on the specific definitions of MVPA thresholds in accelerometry data. This study primarily included older adults, and further research is needed to determine if these dose-response associations apply to younger populations.

Reference Article

Sagelv, E. H., Hopstock, L. A., Morseth, B., Hansen, B. H., Steene-Johannessen, J., Johansson, J., Nordström, A., Saint-Maurice, P. F., Løvsletten, O., Wilsgaard, T., Ekelund, U., & Tarp, J. (2023). Device-measured physical activity, sedentary time, and risk of all-cause mortality: an individual participant data analysis of four prospective cohort studies. British journal of sports medicine, 57(22), 1457–1463. https://doi.org/10.1136/bjsports-2022-106568

Related

https://healthnewstrend.com/therapeutic-magic-of-resistance-training-for-a-holistically-vibrant-life

https://healthnewstrend.com/passive-sitting-linked-to-depression-not-work-sitting-new-study

Medical Disclaimer

The information on this website is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.