How many hours to exercise to compensate for the damaging effect of sitting

Sedentary life is killing us slowly. It might sound harsh, but the long term effect of sitting for longer hours has already started to show its prowess. The time has come to find ways to undo the effect of physical inactivity.
A meta analysis has found that 30-40 minutes of exercise can help offset a day of sitting. "Higher sedentary time is associated with higher mortality in less active individuals when measured by accelerometry.About 30–40 min of MVPA per day attenuate the association between sedentary time and risk of death, which is lower than previous estimates from self-reported data," the researchers have said in the paper published in British Journal of Sports Medicine (BJSM).
This analysis reveals that even within a shorter duration if one engages in rigorous exercise the effect of sedentary hours can be reduced. Previously studies have suggested 60–75 min of daily MVPA was needed to eliminate the increased risk of death associated with sitting time,4 whereas others concluded that physical activity equivalent to meeting the current recommendations of 150–300 min of MVPA per week effectively attenuated the association between sitting and risk of death.

The findings of the study agrees with the WHO guideline that recommends that adults should participate in physical activity for 150–300 minutes of at least moderate intensity every week.
Moderate to vigorous physical activity (MVPA) refers to physical exertion that increases heart rate and breathing intensity, providing significant health benefits. Moderate activity includes exercises like brisk walking, cycling at a steady pace, or dancing, where you can still hold a conversation but feel your heart working. These activities increase circulation, improve cardiovascular health, and promote general fitness.
Vigorous physical activity involves more intense exercises such as running, swimming laps, aerobic dancing, or playing sports like soccer or basketball. During vigorous activities, you find it hard to speak more than a few words without pausing for breath. This level of exertion enhances endurance, builds muscle strength, and burns more calories.
The combination of both moderate and vigorous physical activities helps improve cardiovascular health, strengthen muscles, and support weight management. Experts recommend at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week for optimal health benefits.