Brisk walking is best. It doesn’t have to be strenuous or vigorous exercise. You don’t even have to work up a heavy sweat. The biggest benefits come from going from being sedentary to being moderately active even for 30 minutes a day.
And there also is evidence that prolonged sitting is deleterious, even after accounting for the amount of recreational activity a person gets. And we have some evidence that we can use digital technology to influence behavior, like sending text messages to remind people to get up and walk.
Source: Nutrition Action Health Letter June 2016
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