Walking Time Required to Neutralize the Negative Impact of Sitting All Day

Sitting for prolonged periods of time has been linked to a variety of health problems, including obesity, diabetes, and heart disease. However, regular physical activity, such as walking, can help to counteract these negative effects. So, how long do you need to walk for to undo the nasty effects of sitting all day?

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Research has shown that even small amounts of physical activity can have a positive impact on health. A study published in the American Journal of Epidemiology found that just 15 minutes of moderate-intensity physical activity, such as brisk walking, per day was associated with a 14% lower risk of premature death. Another study published in the Journal of Physical Activity and Health found that taking a brisk 10-minute walk every hour during the workday reduced the negative effects of prolonged sitting.

However, these studies suggest that to truly undo the negative effects of sitting all day, longer periods of physical activity may be necessary. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both. This equates to around 30 minutes of moderate-intensity activity, such as brisk walking, five days per week.

It's also important to note that physical activity should be combined with regular breaks from sitting. Taking short breaks every 30 minutes to stand up, stretch, and move around can help to reduce the negative effects of prolonged sitting.

In conclusion, regular physical activity, such as walking, can help to counteract the negative effects of prolonged sitting. To truly undo the nasty effects of sitting all day, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, such as 30 minutes of brisk walking five days per week. Additionally, it's important to take regular breaks from sitting throughout the day to reduce the negative effects of prolonged sitting.