Debate remains just how much exercise is too little, too much or just right to improve health and longevity. This article reviews the present evidence of physical activity on mortality and the possible ideal recommendations on physical activity.

According to the World Health Organization, physical inactivity has been identified as the fourth-leading risk factor for death for people all around the world. The studies have shown that sedentary behavior can lead to death from cardiovascular events and cancer as well as cause chronic conditions such as Type 2 diabetes. Prolonged sitting, for eight to 12 hours or more a day, increased the risk of developing type 2 diabetes by 90% and sedentary behavior increases our risk disease or premature death, even if we exercise.

The following study was carried out by Sr Lankan research team suggest to be aware of how much time is spent sedentary and make a goal of reducing that number a little bit each week. Also, make it a goal to stand up or walk around for a minute or three once every half an hour spent sedentary.

Anyone who is physically capable of activity should try to reach at least 150 minutes, and a peak of about 450 minutes (3 to 5 times the recommended) of leisure time physical activity per week.

Further they found that the Larger doses (10 or more times the minimum) do not seem to be unsafe but with no additional benefit over the above recommendations.

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Source: Ideal amount of exercise for a healthy life: have we solved the goldilocks problem?
Muthukuda, D.T.; Kodisinghe, S.K.; Niriella, M.A.