A recent study published in the British Journal of Sports Medicine has uncovered a simple yet powerful solution to counter the perils of a sedentary lifestyle. The research suggests that just 22 minutes of moderate to vigorous physical activity each day can significantly reduce the risk of mortality, even for those who spend the majority of their day in a sedentary state. This revelation is particularly pertinent for individuals aged 50 and above, highlighting the importance of staying active as we age.
The study delved into the data of 11,989 participants from Norway, Sweden, and the US, all of whom were aged 50 or older. Dr. Carl Cirino, an orthopedic surgeon at New York’s Hospital for Special Surgery, believes there are crucial takeaways from this research that can benefit both healthcare practitioners and patients.
In an age where our lifestyles have transitioned from the active, hunter-gatherer way of life to a more sedentary existence in well-lit homes, this study provides a clear answer to the question of how much physical activity is needed to lower mortality risk. It accomplishes this through a robust and scientific approach, making it a valuable endeavor.
Key Findings
The study employed hip accelerometers to differentiate between periods of inactivity and physical activity. Remarkably, the research demonstrated that reaching the 22-minute threshold of moderate to vigorous activity daily effectively eliminated the associated mortality risk, even for individuals sedentary for 12 or more hours each day. For those who fell just short of the 22-minute goal, engaging in some moderate to vigorous activity still translated to a reduction in mortality rates.
For instance, participants who engaged in 10 minutes of physical activity while spending six hours sedentary experienced a 32% decrease in mortality risk. While the study primarily focused on older adults, its implications resonate with younger generations.
Dr. Tracy Zaslow, a primary care sports medicine physician at Cedars Sinai Kerlan-Jobe Institute, believes that the findings underscore the importance of building muscle strength and cardiovascular health in one’s youth. Establishing a robust foundation during younger years makes it easier to maintain physical activity as we grow older.
Moderate vs. Vigorous Activity
The study distinguishes between moderate and vigorous activities. Activities such as brisk walking or mowing the lawn with a power mower fall under the moderate category, while vigorous activities include hiking or engaging in a game of basketball. This differentiation helps individuals identify activities that align with their health goals while keeping safety in mind.
Dr. Cirino, an orthopedic surgeon specializing in shoulder and elbow care, frequently encounters patients who are passionate about activities like tennis singles or pickleball. This study equips him with a valuable resource to guide these patients toward alternative activities that suit their health objectives while preventing injury.
The Significance of the Study
Although the study does acknowledge some limitations, such as challenges in discerning differences between various activities and the difficulty in applying these results to younger populations due to a lack of data, it delivers a crucial message. Not all forms of physical activity are equal, but the research underscores that something is better than nothing.
Dr. Zaslow emphasizes the importance of encouraging people to find ways to incorporate activity into their daily lives, even if they’re not inclined to embark on a rigorous run or an intense bike ride. Simple actions like taking a stroll around the block, performing squats, or climbing stairs can make a substantial contribution to a healthy and active lifestyle.
Future Directions
The study’s implications suggest that encouraging older adults to engage in small bouts of physical activity could pave the way for a promising treatment approach. For board-certified pediatrician Dr. Zaslow, the study prompts further exploration into reducing the risks associated with sedentary behavior in youth. It emphasizes the need to understand how contemporary lifestyles have fostered a culture of inactivity among children and what minimum activity levels are essential for the health and well-being of future generations.
