Training is not everything!

Many hours at the desk and lack of physical activity are associated with occurrence many chronic diseases. Unfortunately, few people actually meet the recommendations for levels of physical activity recommended by the World Health Organization (WHO). I wrote about how much traffic we need HERE.

We’ve heard for a decade that the way to stay healthy is to exercise at least 30 minutes of exercise five days a week. However, in the light of the latest research the benefits of 30 minutes of moderate to vigorous exercise depend on how you spend the rest of the day


Researchers at the University of Columbia, published in the journal Sports Medicine, looked at how health and mortality are affected by combinations of activities – including moderate to vigorous exercise (such as vigorous walking, jogging, or other activities that increase heart rate), light exercise (such as housework or walking freely), and a sedentary lifestyle. The authors used data from other studies of more than 130,000 adults in the United Kingdom, the United States and Sweden.

Research found that while the now recommended 30 minutes a day of moderate to vigorous physical activity reduced the likelihood of early death (by as much as 80% for some respondents), it only affected those who sat less than 7 hours. The mentioned time of movement did not reduce the risk in the case of people who led a sedentary lifestyle (11-12 hours a day). In other words: the more we sit, the more we need to be active after work!

Additionally, researchers found that 3 minutes of moderate to vigorous activity or 12 minutes of light activity per hour of sitting were optimal for improving health and reducing the risk of early death. It’s very interesting, isn’t it?


Delving further into the research, we can conclude that there is no one-size-fits-all model of physical activity leading to health benefits. Therefore, we can choose the activity that we like best – light or moderate to intense exercise, while adhering to the recommended recommendations.


However, for people who cannot devote so much time to physical activity, we can also find a solution. Instead of taking the elevator, choose to go up the stairs. Playing with children or walking with animals is also a great idea. Try to choose a bicycle instead of traveling to work by car. Remember – every physical activity counts, because any activity is better than nothing!



  1. Chastin S, McGregor D, Palarea-Albaladejo J, et al. Joint association between accelerometry-measured daily combination of time spent in physical activity, sedentary behaviour and sleep and all-cause mortality: a pooled analysis of six prospective cohorts using compositional analysis. Br J Sports Med. 2021; 0:1–10.
  2. Columbia University Irving Medical Center. Different physical activity ‚cocktails’ have similar health benefits. ScienceDaily. 2021.

The article Training is not everything! comes from the website Anna Lewandowska – healthy plan by Ann.