Research shows that just 22 minutes of brisk walking once a day can offset the negative health effects of sitting too much.

A sedentary lifestyle is one of the leading causes of disease throughout the world. For example, millions of people who sit for long periods of time, watch television, or work on computers are at increased risk of dying prematurely.

However, a study published in the British Journal of Sports Medicine suggests that moderate to vigorous physical activity can eliminate this increased risk from sedentary activity. 4,444 experts examined data from 11,989 people aged 50 and over (half of them women) from Norway, Sweden and the United States. People in the study had worn activity trackers that measured their moderate-to-vigorous physical activity (MPVA).

Examples of moderate activity include very brisk walking (4mph or faster), heavy cleaning such as washing windows or mopping, cycling at 10-12mph or badminton. Vigorous activity includes hiking, jogging at 6mph or faster, shovelling, fast cycling, a football game, basketball or tennis.

Feet walking

Walking just 4,000 steps a day can cut risk of dying from any cause, analysis finds

In all, 5,943 people spent less than 10.5 hours sitting every day while 6,042 spent 10.5 or more hours being sedentary. Over a five-year follow-up, 6.7% (805) of the people died.

Author Edvard Sagelb of the Norwegian Arctic University says: This includes any sitting activity, such as when you're in the office or watching TV for long periods of time.

"Our study showed that the higher the MVPA per minute, the lower the risk of death. This means that even if people exercised for less than 22 minutes (for example, 10 minutes) That means it's still low, but by performing for 22 minutes, the high risk of sedentary mortality has been eliminated.