Remote work has a lot of advantages, but it also has a serious disadvantage — a significant decrease in physical activity. If you spend at least 11 hours a day on the computer, you will have to seriously rethink your habits in order to stay healthy. /p> 
The World Health Organization recommends exercising at least 30 minutes a day or 150 minutes a week. Scientists from the US and the UK decided to test how these recommendations help reduce the risk of early death. They reviewed six studies that analyzed the physical activity of 130,000 people who were followed for 4 to 14 years.
The results partially confirmed the conclusions of WHO experts: 30 minutes of daily physical exercise (for example, exercises) reduces the likelihood of premature death by 80%. But only for those lucky ones who spend less than 7 hours a day in a sitting position. For people who sit at the desk for 11-12 hours, physical activity in such a volume practically does not bring any effect.
“In other words, it is not enough for you to tick off the list of daily activities in order to save your life. If you spend a lot of time in a sitting position, you need more activity than 30 minutes of exercise,” the review authors wrote.
If it is not possible to devote more time to physical education, scientists recommend adding light activity for 4- 5 hours — for example, housework, playing with children, walking the dog, shopping in the store. These simple activities, combined with exercise, can help reduce the risk of premature death by 30%. The researchers noted that they were unable to evaluate the benefits of sufficient physical activity in combination with adequate sleep, a critical factor in a healthy lifestyle, as part of this study. In this regard, it is difficult to say whether it is worth waking up 30 minutes earlier to do exercises.