Researchers from the Arctic University of Norway, known as UiT, report that even modest increases in daily physical activity can offset much of the harm caused by a sedentary routine. The findings were published in the British Journal of Sports Medicine, offering new evidence about how small, consistent changes in movement accumulate to produce meaningful health benefits.
In this study, investigators drew on data from activity trackers worn by nearly 12,000 Norwegians aged 50 and older. The results showed that sitting for more than 12 hours each day was linked to a 38% higher risk of premature death, but this association emerged primarily among individuals who engaged in less than 22 minutes of moderate exercise daily. The implication is clear: even light, steady activity on a daily basis can make a difference in longevity for adults who spend substantial time seated.
Illustrative examples of light or gentle activity include brisk walking, walking uphill at a steady pace, cycling at a relaxed tempo, tending to a garden, playing with children, or taking care of household tasks with deliberate movement. These activities can be integrated into daily life without requiring a structured workout routine, making them accessible to a broad range of ages and fitness levels.
The researchers quantified the impact of adding ten minutes of activity to daily life. For participants who spent under 11 hours each day seated, an extra ten minutes was associated with a roughly 15% reduction in mortality risk. Among those who sat longer than 11 hours, the same ten-minute boost yielded a much larger risk reduction, around 35%. These figures highlight how the benefit of movement scales with the amount of sedentary time in a person’s day.
As with many observational studies, the authors caution that the results show association rather than proof of cause and effect. While the data illustrate a strong link between activity and reduced risk, they do not establish that increasing movement alone will prevent death. Other factors, such as underlying health conditions, dietary patterns, and overall lifestyle, may influence the observed relationships.
Additionally, prior scientific work has suggested that certain medications may lower the risk of cognitive decline in women, by notable margins. While promising, those findings require ongoing investigation to determine applicability, timing, and potential interactions with other health factors. The current study adds to a growing body of evidence that daily movement matters for longevity and quality of life, particularly for people who spend a substantial portion of the day seated. The practical takeaway is simple: small, consistent changes in activity can become a meaningful part of a healthier, longer life. And while the exact mechanisms remain the subject of ongoing research, the message is clear and actionable for adults across Canada and the United States who aim to reduce sedentary time in favor of regular, light-to-moderate movement.