Technological advancements and modern lifestyle habits have significantly decreased physical activity levels worldwide. The World Health Organization (WHO) has identified inactivity and sedentary lifestyles as major risk factors for health issues and premature death. Understanding the difference between a sedentary lifestyle and physical inactivity is crucial. Physical inactivity refers to not meeting the recommended daily movement levels, such as at least 30 minutes of moderate exercise. In contrast, a sedentary lifestyle involves prolonged periods of sitting or lying down, including time spent commuting, working, or engaging in leisure activities like reading or watching TV.
Recent research has revealed that merely adhering to physical activity guidelines is insufficient for maintaining health. Sedentary behavior can negate the positive effects of regular exercise. Even if individuals meet the recommended 30 minutes of daily physical activity or 7,000 steps, sitting for eight or more hours a day is still considered sedentary. A study published in PLOS ONE emphasizes that while vigorous exercise can mitigate some negative effects of sedentary lifestyles, reducing overall sitting time is essential.
Prolonged sitting increases the risk of mortality by up to 40%, as highlighted by research in the Journal of the American College of Cardiology. Experts recommend incorporating short, active breaks throughout the day to counteract these risks.
The Benefits of Active Breaks
A 2021 study introduced the concept of « active breaks » or « exercise snacks, » which improve cardiometabolic capacity. A 2024 review concluded that taking three to four-minute high-intensity active breaks three times a day reduces the risk of cardiovascular disease and cancer mortality. More recent research confirmed that these breaks are a practical way to enhance cardiovascular fitness, metabolic capacity, and muscle function.
What Type of Exercise is Most Effective?
Until recently, the most effective type of exercise for combating sedentary lifestyles was unclear. A study in the journal Medicine & Science in Sports explored this by comparing various activities for glucose control in overweight young men. Participants were divided into four groups: one group sat for eight hours or more, another took a 30-minute walking break, the third walked for three minutes every 45 minutes, and the fourth performed 10 squats every 45 minutes.
The study concluded that performing 10 squats or walking for three minutes every 45 minutes is more effective for managing blood sugar levels than a single 30-minute walk.
Incorporating Active Breaks into Daily Life
Adopting more active lifestyle habits is crucial to mitigate the risks of a sedentary lifestyle. While the WHO recommends at least 150 minutes of moderate physical activity per week, incorporating exercise and strength work is also important. If this is not feasible, moderate to high-intensity exercise snacks at home or in the office can be beneficial. Active breaks of one to three minutes every 45 minutes or every hour are sufficient.
In addition to 10 squats, other alternatives include climbing stairs, taking short walks, jumping in place, or walking with long strides. These small daily efforts significantly benefit health by improving cardiovascular function, metabolic capacity, and muscle function.
This article is republished from The Conversation under a Creative Commons license. Read the original article [here](https://theconversation.com/active-breaks-can-combat-the-health-risks-of-a-sedentary-lifestyle-but-what-kind-of-exercise-is-best-258881).
🔗 **Fuente:** https://medicalxpress.com/news/2025-06-combat-health-sedentary-lifestyle-kind.html