How to Offset the Time You Spend Sitting

A few years ago, sitting got slapped with the “just as bad as smoking cigarettes” rep. Whether that’s actually accurate, it’s compelling motivation to get off the couch and move your body for your health.

Now a new study in the British Journal of Sports Medicine makes the connection clear between walking, sitting, and longevity.

“Higher sedentary time is associated with higher mortality in less active individuals,” researchers wrote.

Thirty-five minutes a day of brisk walking or other moderate activity helped the most in reducing premature death, they wrote.

It’s just one study, of course. International authorities recommend 150 minutes of moderate activity a week, plus two sessions of strength training at a minimum.

And walking is often addressed as a nice start, better than nothing for older people in particular, to get started on a healthier path.

But it’s not enough. We also recommend more and more vigorous exercise for most people over 50, including resistance training and cardio workouts. A combination of both is best.

Let’s discuss the details that are right for you individually, based on your goals, lifestyle, and possible limitations.

But believe this study at heart: Exercise means a longer, healthier life, even when we spend too much time sitting.

At any age. Even yours. 

Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.

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