Is sitting the new smoking? Why 22 minutes a day is already enough

A provocative comparison – with a core of truth

"Sitting is the new smoking" is the title of a book by American physical therapist Dr. Kelly Starrett, a phrase that is indeed a bit exaggerated.

Certainly, sitting won't cause lung cancer, but neither smoking nor excessive sitting (inactivity) are beneficial for cardiovascular health. Therefore, using this comparison can certainly be considered legitimate to draw attention to the detrimental health effects of prolonged sitting.

In fact, physical inactivity is an extremely relevant risk factor – because let's be honest: most of us spend too much time sitting. On the way to work, on the bus, train, or in the car, at work, and after work on the couch at home. On average, the Western population sits for a full 9–10 hours per day. It's no wonder this has a significant impact on overall mortality (the risk of death).

22 minutes that make the difference

A group of Scandinavian researchers investigated the influence of moderate-to-vigorous physical activity (MVPA) on the risk of death. While the study, as always, has a few limitations, the result is absolutely encouraging:

Just 22 minutes of moderate to vigorous physical activity per day are enough to significantly reduce the risk of death caused by high inactivity.

The risk of death with 12 hours of inactivity (compared to 8 hours of inactivity) only increased in people who engaged in less than 22 minutes of moderate to vigorous physical activity per day. We'll add a small safety buffer and assert: With 30 minutes of moderate to vigorous activity per day, you're on the safe side – even with a sedentary job.

Joe Weider was right back then

At this point, we want to reiterate that our company founder Joe Weider, with his 10 predictions regarding the positive influence of physical activity on quality of life and health, was evidently not far off the mark.

„I predict that bodybuilding will become the chief form of systematic exercise and physical activity and that it will come to be looked upon as one of the greatest forces in the field of preventive medicine."

… Joe said back then. Exercise, meaning engaging in physical activity, is indeed an excellent measure for health prevention.

Exercise Snacks: The time-efficient solution

At WEIDER, we are known for our outrageously delicious (protein) snacks. What do you get when you combine exercise and snacks? Nice muscles, yes – but that's not what we mean. The answer is "Exercise Snacks".

The term Exercise Snacks describes short "workout sessions" that are performed throughout the day to compensate for longer periods of inactivity. With 1–2 minutes of effort per snack, they are particularly time-efficient.

This neologism has already found its way into scientific literature. For example, the title of a 2022 publication is: "Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health".

Conclusion

Too much sitting is bad, movement is great. With a few snacks a day and a short walk, you'll stay fit and healthy even on rest days.

P.S.: Sitting on the leg press or rowing machine is not bad, don't worry!