Disclaimer: The information in this article is general in nature and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health professional before starting any exercise programme or with any questions you may have regarding a medical condition.
More daily movement was linked with a lower risk of death in a study of adults aged 50 and over. The finding gives people who sit for long periods a useful reason to move more. It does not mean that every minute has a measured benefit, or that 22 minutes makes sitting harmless.
What the 22-minute study found
The 2023 study combined data from 11,989 adults in Norway, Sweden and the United States. All were at least 50 years old. They wore devices that recorded their movement and sitting time. Researchers then tracked deaths over a median of 5.2 years.
Among people doing less than 22 minutes of moderate-to-vigorous activity a day, sitting for more than 12 hours was linked with a higher risk of death than sitting for eight hours. The estimated risk was 38% higher in that comparison. That higher risk was not seen in the group doing at least 22 minutes. More activity was linked with lower risk across different amounts of sitting time.
The 22 minutes was a daily total, not one required workout. It came from a comparison between groups; it is not a minimum before movement starts to matter. Even a comparison of ten daily minutes with none was linked with lower risk in both sitting-time groups. Researchers accounted for factors such as age, smoking and existing illness, but other differences could still affect the result. This observational study cannot prove that adding a set number of minutes will extend any person's life.
Do the minutes need to be continuous?
The 2023 study measured each person's total moderate-to-vigorous activity across a day. It did not require a single 22-minute workout. In a separate 2018 bout study of 4,840 US adults aged 40 and over, mortality associations were similar whether researchers counted all active minutes or only bouts lasting at least five or ten minutes.
Several short brisk walks can therefore add to a daily total. Neither study measured the benefit of any one minute in isolation, and both observed people's existing activity rather than assigning a new routine.
What later research adds
A 2026 analysis combined device data from more than 135,000 adults. Its models estimated that five more daily minutes of moderate-to-vigorous activity among the least active adults could prevent about 6% of deaths across the population studied. That is an estimate for a group, not a six per cent reduction in any one person's risk. These are estimates from observational data, not results from an exercise trial.
Australia's current adult guidance recommends 30 minutes or more of moderate-to-vigorous activity on most days for ages 18 to 64. The older-adult guidance gives the same daily target. Both recommend breaking up long periods of sitting. Those recommendations cover more than the mortality question in the 2023 study.
Does exercise make long sitting harmless?
No. The active group did not show the same higher mortality risk linked with very long sitting in the 2023 analysis. That does not prove 12 hours of sitting has no effect. The study tracked deaths, not every possible health outcome, and it did not test what happens when someone deliberately changes their routine.
Australia's guidance still recommends limiting sedentary time and breaking up long sitting periods. The 22-minute finding should not replace that advice.
What if you have pain during desk work?
Sydney tech worker Giles Cooper developed severe back and leg pain while working from home during the 2020 lockdown. He had gone from regular sport to long stretches at his desk, according to an ABC report. His pain became chronic. After further care, he told ABC he was playing golf and tennis again. His story concerns back pain, which the 22-minute mortality study did not measure. If pain is persistent or severe, get individual advice rather than relying on movement breaks alone. Our back pain article discusses a small study on reducing sitting time.
Does standing count towards the 22 minutes?
The study's 22-minute comparison involved moderate-to-vigorous activity. Standing still is below that intensity. A gentle walk may also be lighter, though it can break up sitting. Moderate activity makes you breathe faster than at rest; a brisk walk is a common example. The pace will vary between people.
Australian guidance says to break up prolonged sitting as often as possible. It does not set a universal hourly schedule, and the 2023 study did not test one.
La Trobe University ergonomics researcher Dr Jodi Oakman suggests finding cues to move during a desk day. In an ABC interview, she suggested an alarm or a change of task as a reminder. Standing for a call and walking away from the desk for a short break can interrupt sitting. Standing still does not add to the study's moderate-to-vigorous activity total. If you want more than a phone alarm, our reminder apps guide compares current options and suggests a one-week test.
Adding activity to a day with lots of sitting
Choose two points in your day when you can leave your desk, such as after a morning call and after lunch. Walk for a few minutes to interrupt sitting. If it suits you, make one walk brisk enough to breathe faster.
If a short brisk walk feels manageable, extend it or add another later. A short cycle trip, stairs or an activity class can also add movement; whether it is moderate activity depends on your effort. Pairing a walk with a regular task or adding it to your calendar may make it easier to remember.
For a regular session with others, browse walking groups and check their pace and meeting time. If walking does not appeal, use the activity finder to search another sport or class by suburb. If you would rather try one session first, search local events for a walk, fun run or come-and-try day. If you are returning after a long break, our beginner guide compares ways to start.
