Sedentary behavior is a significant contributor to global health issues. For instance, many people who spend long hours watching TV or using computers are at a higher risk of premature death.

However, engaging in moderate to vigorous exercise can mitigate the risks associated with a sedentary lifestyle, as a study in the British Journal of Sports Medicine reveals.

The study involved the analysis of data from 11,989 individuals aged 50 and above, with a roughly equal gender distribution, hailing from Norway, Sweden, and the United States.

Participants in the study wore activity trackers to monitor their levels of moderate to vigorous physical activity (MVPA).

Moderate activities encompassed brisk walking (at a speed of 4 miles per hour or faster), strenuous cleaning (like washing windows or mopping floors), cycling at speeds of 10-12 miles per hour, and engaging in activities like badminton.

Vigorous activities included hiking, running at speeds exceeding 6 miles per hour, shoveling snow, fast cycling, and playing sports such as soccer, basketball, or tennis.

The findings of this research showed that simply taking 4,000 steps per day could reduce the risk of mortality from any cause. Over a five-year follow-up period, 6.7 percent (805 individuals) of the participants passed away.

Edvard Sagelv, from the Arctic University of Norway and the paper's author, remarked that in their study, they observed an increased risk of death only among those who spent more than 12 hours a day sitting, regardless of whether it was office work or prolonged TV viewing.

He added that in their study, the risk of mortality decreased with every additional minute of MVPA. This implies that even if individuals engaged in less than 22 minutes of MVPA per day (e.g., just 10 minutes), it would still reduce the risk of death.

However, doing at least 22 minutes of MVPA per day completely nullified the risk associated with a sedentary lifestyle.

In essence, if a person partakes in 22 minutes or more of exercise daily, there is no additional risk stemming from a sedentary lifestyle.

Furthermore, those who exceed 22 minutes of daily exercise experience a reduction in their overall risk of mortality. In essence, the more exercise you engage in, the better the outcomes.

This study supports the recommendation by the UK's Chief Medical Officer to engage in 150 minutes of exercise weekly, equivalent to around 21 minutes per day.

This study substantiates previous findings concerning the adverse effects of prolonged sitting and the positive impacts of exercise.

Taking regular breaks from the computer screen, going for walks, or preparing healthy home-cooked meals are simple yet effective ways to incorporate physical activity into your daily routine.

Staying active can help manage weight, lower blood pressure, and enhance mental well-being.