at least slightly reduces the risk of death and protects the heart

This exercise affects our likelihood of living a longer, healthier life—that’s a fact. Numerous studies have confirmed that physical activity reduces all-cause mortality and disease risk. The question that science is still trying to solve is this. how many hours of exercise is enough notice this effect on our body.

Although some studies have ventured to make assumptions about the amount of time physical activity needed to reduce mortality, studies with larger numbers of participants have been conducted in specific populations, such as Americans or Britons. Until now, no one has focused on the Spanish population to determine how much exercise should we do in Spain per week to get such benefits for our health. But a new study finally dares to answer this question. And it seems you don’t have to spend many hours of physical activity to see results.

Simply by replacing one hour of sitting per week with one hour of moderate to intense physical activityAccording to a study by the Carlos III Institute of Health (ISCIII) conducted in Spain and published in an international journal, Spaniards can significantly reduce the risk of mortality from cancer, cardiovascular disease and other causes. BMC Public Health.

Health benefits of stopping sitting for at least one hour a week

This discovery is notable because it analyzed data from 30,955 Spaniards aged 15 to 69 years. To do this, they used the 2011 and 2017 National Health Surveys, as well as mortality data through the end of 2022. Participants reported sitting time and physical activity level using the International Physical Activity Questionnaire.

After nearly six years of follow-up, the researchers found that replace just one hour of sitting per week with physical activity moderate to vigorous (MVFA) reduces:

• 3.3% risk of overall mortality,
• 6.7% risk of mortality from cardiovascular diseases (CVD),
• and 3.1% risk of cancer mortality.

Even replacing sitting time with light physical activity (LPA) was beneficial: the risk of total mortality decreased by 1.6% and cancer mortality by 2.1%.

Lead author of the study Iñaki Galan from the National Center of Epidemiology (CNE) ISCIII emphasizes that these results are particularly encouraging because show that you don’t need long hours of exercise to get the benefits. The main thing is regularity and small steps that are achievable for the majority of the population. Just one hour of exercise a week can make a difference.

It should be noted that the study not only reinforces international recommendations for physical activity (2.5 to 5 hours of moderate physical activity), but also sets realistic goals. According to this, strenuous daily efforts are not necessary. Any replacement of sitting with physical activity. Low intensity is a progression towards a better quality of life and longer lifespan.

This approach is especially relevant at a time when sedentary lifestyles and screen work have reached alarming levels. Encouraging light physical activity could be a key tool in the fight against chronic disease and premature mortality in Spain. An hour of movement per week is not only achievable, but can be vital in saving lives. Now more than ever, getting out of your chair is the first step to living a longer, healthier life.