Energy balance
Replacing sitting time with vigorous physical activity (VPA) yields the largest reduction in cardiovascular disease mortality risk, particularly for individuals who sit more than 6 hours per day.
If you sit for more than 6 hours a day, try to replace some of that time with vigorous exercise (like running, fast cycling, or high-intensity interval training). This substitution offers the greatest protection against heart disease-related death. Even replacing sitting with brisk walking helps, but vigorous activity provides the strongest benefit for high sitters.
Replacing sitting with walking and MVPA showed stronger associations among high sitters (>6 sitting h/day) where, for example, the per-hour CVD mortality HR for sitting replaced with vigorous activity was 0.36 (95% confidence interval: 0.17 to 0.74).
Why this rating
Based on isotemporal substitution modeling in a large cohort, providing strong observational evidence for substitution effects.
Source
Sitting Time, Physical Activity, and Risk of Mortality in Adults
Emmanuel Stamatakis et al. · Journal of the American College of Cardiology · 2019
DOI 10.1016/j.jacc.2019.02.031
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