#WHOguidelines

A global analysis suggests that 30–40 minutes of moderate-to-vigorous exercise each day can offset much of the health risk from sitting for hours. The finding comes from large-scale studies using fitness trackers and aligns with recent WHO guidelines. For workers, students, and families across Thailand, this provides a practical target to curb the health impact of desk-bound routines.

In Thailand, rising urban living and office work have driven sedentary behavior higher. A national pattern shows many adults spend seven or more hours seated daily, and by 2023 Thais averaged over 14 hours of sitting per day. The COVID-19 era, with remote work and lockdowns, further reduced daily movement. These trends elevate risks for non-communicable diseases, diabetes, and early mortality.

A groundbreaking meta-analysis has pinpointed just how much daily exercise is required to offset the health risks associated with prolonged sitting—a question highly relevant in an age of office jobs and digital lifestyles. According to recent research explained in ScienceAlert and supported by the latest World Health Organization (WHO) global guidelines, dedicating 30 to 40 minutes a day to moderate-to-vigorous intensity physical activity can effectively counterbalance up to 10 hours of sitting—a common scenario for many Thais. This revelation, built from extensive global studies using objective trackers rather than subjective self-reports, gives clear, actionable insight for workers, students, and families across Thailand who increasingly find themselves tethered to desks and screens.