Sedentary lifestyles are a significant contributor to global mortality, accounting for 7-9% of deaths worldwide. While the benefits of regular physical activity on cardiovascular health and overall organ function are well-established, recent research highlights that even small increases in daily movement can yield substantial improvements in health outcomes. A new study, published in , in the journal The Lancet, sheds light on the surprisingly impactful effects of modest activity adjustments.
Small Changes, Significant Impact
Researchers led by Ulf Ekelund from the Department of Sports Medicine at the Norwegian School of Sport Sciences in Oslo analyzed data from over 135,000 individuals across seven studies conducted in Norway, Sweden, and the United States. Participants were followed for more than eight years, and their physical activity levels, sleep patterns, and sedentary time were meticulously tracked using both self-reported questionnaires and accelerometers – devices that measure all movements.
The findings revealed a clear dose-response relationship between increased physical activity and reduced mortality. As little as a 5-minute increase in moderate-to-vigorous physical activity per day was associated with a 6% reduction in mortality risk among the least active individuals. Increasing that time to 10 minutes daily lowered mortality risk by nearly 9%. These results suggest that even small, achievable changes in activity levels can have a meaningful impact on longevity.
Reducing Sedentary Time Matters Too
The study also examined the effects of reducing sedentary behavior. Decreasing daily sitting time by just 30 minutes was linked to a 3% reduction in mortality among individuals with risk factors such as hypertension or diabetes, and a 7% reduction in the general population. Notably, the study found no significant differences in these effects between men and women. The participants in the study spent, on average, over nine and a half hours per day engaged in sedentary activities, underscoring the widespread nature of this behavior.
Confirmation from Previous Research
These findings align with previous research, including a study published last year in the Journal of the American College of Cardiology. That research, led by Dr. E. Ajufo of the Division of Cardiology at Brigham and Women’s Hospital in Boston, found that individuals who were highly sedentary – spending more than 10.6 hours per day in physical inactivity – had a 45% higher risk of heart failure after eight years, compared to the average. Increased sedentary time was associated with an 11% increase in the risk of atrial fibrillation and a 15% increase in the risk of myocardial infarction.
The Power of Breaking Up Sitting Time
The current study emphasizes that substantial health benefits can be achieved with minimal effort. Just a few minutes of increased physical activity each day, or a 30-minute reduction in sedentary time, can translate into tangible improvements in cardiovascular risk. Here’s a particularly encouraging message, as it suggests that even small lifestyle adjustments are within reach for many people.
The World Health Organization recommends at least 150 minutes of moderate-intensity physical activity per week. While achieving this goal is ideal, the new research demonstrates that even incremental steps towards increased activity can be beneficial. The key takeaway is that any movement is better than none, and even small changes can make a significant difference in long-term health.
As Antonio G. Rebuzzi, Professor of Cardiology at the Catholic University of Rome, notes, these findings underscore the importance of prioritizing even small amounts of physical activity in our daily routines. The message is clear: getting up and moving, even for a few minutes each day, is an investment in a healthier future.
