How many minutes of exercise do you need daily to avoid a sedentary lifestyle and reduce mortality risk

He sedentary lifestyle This is a common problem in most Western countries . Not only because there are many professions that require their employees to spend a large part of the day in front of a computer, but also because many times free time is spent only on panoramas that do not involve doing exercise .

That may increase the risk of developing multiple diseases as well as contributing to diagnoses such as obesity or other mental health issues like depression.

In this sense, research has warned that physical activity is a key element to staying healthy health .

And contrary to what some might believe, that This doesn’t necessarily mean you have to spend all day at the gym or that you have to dedicate all your leisure spaces. go running in a park.

Recently, a study published in the British Journal of Sports Medicine concluded that A few minutes of training per day are enough to achieve considerable benefits. .

The authors of the work analyzed data from nearly 12,000 participants over the age of 50 from Norway, Sweden and the United States.

After this examination, they were able to note that 22 minutes a day of moderate or vigorous exercise can help offset the negative effects of a sedentary lifestyle and reduce the risk of mortality. for whatever reason.

Among those considered “moderate” are acts such as brisk walking, cycling or heavy housework .

On the other hand, among the “vigorous”, we find sports like tennis, football, jogging or cycling with greater intensity like saved The country .

“Our study indicates that sedentary time is not associated with higher mortality risk among participants who accumulated at least 20 to 25 minutes of moderate and vigorous physical activity,” explained lead author and Arctic University of Norway academic Edvard Sagelv.

At the same time, the researcher emphasized that These 22 minutes per day do not need to be continuous, so they can be divided in different episodes.

Previously, about a year ago, another study published in the European Journal of the Heart concluded that One-minute bursts of intense exercise can have a significant positive impact on the health of even the most sedentary people. .

This considers routine actions such as carrying bags of groceries home, walking faster to work, or climbing stairs instead of taking the elevator.

The cardiologist at the Reina Sofía University Hospital in Córdoba, Manuel Anguita, assured the aforementioned Spanish media that “the results of this study They coincide with long-standing recommendations in clinical practice guidelines from leading societies. scientist of cardiology.

“They recommend about 30 minutes of moderate exercise for five days (150 minutes per week): or 15 minutes per day, 5 days per week, of more intense physical exercise” he explained.

For his part, the president of the Spanish Society of Medical Oncology (SEOM), César A. Rodríguez, told El País that “22 minutes is the minimum time beyond which, according to the study, the effects of a sedentary lifestyle can be offset, but it is preferable to lead as little a sedentary life as possible” .

“The more exercise, the better.” emphasized the expert.

Notably It is always advisable to consult a specialist to assess your particular case. and the exercises that best suit your situation.