Can you Undo the damage from inactivity?

Don't forget this number: 22

Diabetes, depression, cardiovascular disease—these conditions are all linked to prolonged sitting. While circumstances might force you into more sedentary hours than you'd prefer, countering the effects is simpler than you might think.

Studies indicate that dedicating just 22 minutes each day to low-to-moderate intensity exercise can neutralize the heightened health risks associated with inactivity. This exercise can be as straightforward as brisk walking, cycling, or tending to your garden.

A 12-year study involving over 12,000 individuals aged 50 and above, who wore fitness trackers to monitor their sedentary behavior and activity levels, revealed compelling results. Participants who spent more than 12 hours per day sitting or being sedentary faced a 38 percent increased risk of death from all causes. However, this risk completely vanished for those who engaged in moderate-intensity movement for at least 22 minutes daily.

Here's a practical recommendation: schedule two 11-minute breaks in your phone calendar. When the reminders pop up, take a short 11-minute walk. By adhering to these reminders, you'll be nurturing a healthier lifestyle even on your busiest, most inactive days.

George Patsali

IFBB Certified Nutritionist & Fitness Trainer

Former Taekwondo Professional Athlete (alm. 2 decades) that worked with the best nutritionists, dietitians and personal trainers in my athletic career.

I read and implement daily the best practices and share my knowledge and honest opinion on what works best, in order to grow with everyone and have a healthier, fitter community worldwide.

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