Energy balance
Reallocating time from sedentary behavior to moderate-to-vigorous physical activity (MVPA) significantly reduces all-cause mortality risk, with the magnitude of benefit increasing as the intensity of the substituted activity increases.
To lower your risk of death, prioritize replacing sitting time with moderate-to-vigorous activity (like brisk walking, jogging, or cycling) over light activity. The more intense the activity you swap in, the greater the mortality benefit. You do not need to find extra time; simply displace sedentary time with this higher-intensity movement.
It seems that reallocations of sedentary time to LPA or MVPA are associated with significant reduction in mortality risk. Current evidence appears to consistently suggest that reductions in mortality risk are greater when time spent sedentary is replaced with higher intensities of physical activity.
Why this rating
Based on a systematic scoping review of 56 studies, mostly moderate-to-high quality, though observational in nature.
Source
Health outcomes associated with reallocations of time between sleep, sedentary behaviour, and physical activity: a systematic scoping review of isotemporal substitution studies
Jozo Grgić et al. · International Journal of Behavioral Nutrition and Physical Activity · 2018
DOI 10.1186/s12966-018-0691-3
More from this paper
- Reallocating time from sedentary behavior to physical activity (both LPA and MVPA) is associated with reduced adiposity markers, including body mass index (BMI), body fat percentage, and waist circumference, with MVPA showing greater effects than LPA.Good
- Reallocating time from sedentary behavior to moderate-to-vigorous physical activity (MVPA) is associated with improvements in cardiometabolic biomarkers among adults, though evidence is lacking for children, adolescents, and older adults.Moderate
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