Scientists determine the minimum movement for health: how many minutes can save lives.

According to ТСН: Researchers found that over 70% of participants spend more than eight hours a day sitting. Among this category of people, reducing 'sitting' time is associated with a decrease in health risks.

Details of the study

Among individuals who sit more than 11 hours, an additional 30 minutes of movement reduces risk by approximately 10%. If physical activity amounts to one hour, the risk decreases by 25%.

The scientists who conducted this research and published their results in The Lancet underline that their work takes into account real-life circumstances, as not everyone can adhere to the recommendations of 150 minutes of physical activity per week.

It is also emphasized that many previous studies assumed that the benefits of an active lifestyle are the same for everyone. However, real possibilities for physical activity can be limited by obesity, heart problems, reduced mobility, and other factors.

The researchers noted certain limitations: the results pertain only to people aged 40 and older, and the study itself is observational, meaning it does not account for all possible confounding factors.

However, experts emphasize that even small daily changes, such as using stairs instead of an escalator, can have a significant impact.

Professor Aiden Doherty from the University of Oxford, who was not involved in the research, positively assessed the conclusions. According to him, up to 10% of premature deaths could be prevented if people added just five minutes of moderate physical activity every day.

Similar results were recorded in a study by the University of Sydney, which showed that the risk of premature death decreases by at least 10% if one sleeps 15 minutes longer, adds a few minutes of exercise, and consumes half a serving of vegetables daily.

Experts stress that a combination of small but regular changes in lifestyle can be more effective than drastic attempts to radically change habits.

Experts also recommend following the guidelines of the World Health Organization — at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity.

According to WHO data, physical inactivity ranks fourth among the causes of mortality worldwide and results in 3.2 million deaths annually. Sedentary lifestyles are linked to cardiovascular diseases, obesity, type 2 diabetes, and some types of cancer.

After 30 years, the negative effects of poor nutrition become more noticeable: chronic inflammation, swelling, dull skin tone, rashes, and metabolic disorders. To maintain youth, it is important to pay attention to the composition of foods and try to replace sweets with fruits and berries, which helps maintain skin elasticity and slow down aging processes.

The study confirms the importance of an active lifestyle in reducing the risk of diseases and premature death, especially for older individuals. From a practical perspective, even minor changes in daily life, such as physical activity for 30 minutes, can have a positive impact on health. It is essential to remember that activity can easily be integrated into daily schedules, and regular small efforts prove to be more effective than drastic changes in lifestyle.