Taking a 22-minute walk every day could offset the health risks of sitting at your desk all day, scientists say

• Being sedentary, or sitting for 10 or more hours a day, is associated with a higher risk of early death.
• New research suggests that exercise can reduce your risk by just 20 minutes a day.
• Brisk walks, household chores, and climbing stairs count toward your daily total.

A quick exercise break could help offset the potentially deadly consequences of sitting all day, new research suggests.

Although a sedentary lifestyle sitting for 10 or more hours a day is associated with a higher chance of premature death, just 20 to 25 minutes can mitigate the risk, according to a study published October 24 in British Journal of Sports Medicine.

Researchers from several universities, including University of Troms in Norway and Aarhus University, in Denmark, analyzed data from 12,000 adults aged 50 and over from Norway and Sweden. They compared their activity levels with health outcomes to see if exercise could make a difference to a sedentary lifestyle.

They found that participants who habitually sat for more than 12 hours a day had a 38% greater chance of dying early.

However, this health risk was mitigated if participants were able to perform at least 22 minutes of moderate to vigorous activity every day, ranging from activities such as brisk walking, light walking or cycling, or household chores.

The findings add to a growing body of evidence that brief bouts of heart-pumping exercise can help offset the serious health risks of sitting all day.

More exercise is associated with more health benefits

The researchers found that increasing time spent exercising was associated with a decreasing risk of death, regardless of how many hours a day people spent sitting.

This is consistent with a body of previous evidence that suggests exercise is great for your health, with benefits such as better mood, more energy and a lower risk of illnesses such as heart disease and cancer.

But for more sedentary people, more movement seemed to bring more significant health benefits. For example, 10 extra minutes per day of exercise was associated with a 15% lower risk of death for people who sat less than 10 hours per day. For people who were more sedentary, sitting at least 10 and a half hours a day, the same 10 minutes of exercise was associated with a 35% lower risk of death.

Previous research has also found that small doses of exercise can have big benefits. A study published in February found that just 11 minutes of exercise per day was associated with a lower risk of early death.

Increasing your heart rate can improve your health

Moderate exercise is typically defined as activities that increase your heart rate but allow you to hold a conversation, including a brisk walk, a bike ride, or even a play session with children or pets. Vigorous activities include walking, climbing stairs, or carrying heavy groceries.

Evidence suggests that a little intensity can help you get the most out of brief bouts of exercise, getting your heart pumping and your muscles working.

However, low-intensity exercise like walking can still compensate. The latest study found that for people who sit more than 12 hours a day, light activity can also help reduce the risk of premature death.

If you’re completely sedentary, the best thing you can do for your health is to start somewhere, even if it’s a round trip, experts previously told Insider. Recent research suggests that walking can play an important role in preventing chronic disease, and the benefits start with just 500 extra steps a day.