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Working out for just about 20-25 minutes daily may be enough to cut a heightened risk of death due to a highly sedentary lifestyle, a new study finds. Adults in developed countries spend about 9-10 hours on average every day sitting down mostly while working, with the highly sedentary lifestyle linked to a heightened risk of death. The research, published in the British Journal of Sports Medicine, found just about 25 minutes of daily moderate to vigorous physical activity (MVPA) eliminates the risk of high sedentary time. Individual data from four groups of people, who were fitted with activity trackers, was pooled for the latest study by scientists, including those from The Arctic University of Norway. Researchers sought to find out whether physical activity might modify the association between sedentary time and death, and what amount of physical activity and sitting time may influence the risk. The analysis included data from nearly 12,000 people aged at least 50, who had a minimum of 4 days of 10 daily hours of activity tracker records. The participants had been monitored for at least two years, and had provided details of potentially influential factors, including their sex, educational level, weight, height, smoking history, alcohol intake and whether they had current and/or previous cardiovascular disease, cancer and/or diabetes. About 5,950 people spent fewer than 10.5 hours sitting down every day, while 6,042 clocked up 10.5 or more sedentary hours. Data from death registries found that during an average period of five years, 805 (7 per cent) people died, 357 (6 per cent) of whom spent under 10.5 hours sitting down every day and 448 of whom clocked up 10.5 hours or more. Being sedentary for more than 12 hours a day was found to be associated with a 38 per cent heightened risk of death compared with a daily tally of eight hours. But this was only among those registering fewer than 22 daily minutes of moderate to vigorous physical activity, scientists said. The study found over 22 daily minutes of moderate to vigorous physical activity was linked with a lower risk of death. Higher daily tallies of physical activity were found to be linked to an even lower risk irrespective of the amount of time spent seated every day. For instance, an extra 10 minutes a day of exercise was linked to a 15 per cent lower risk of death in those spending fewer than 10.5 sedentary hours. This extended duration of workouts was associated with a 35 per cent lower risk among those spending more than 10.5 sedentary hours every day. Citing the study’s main limitation, scientists said the research was observational and can’t establish cause and effect. The study could also not account for other potentially influential factors like diet, mobility issues and general health. However, scientists said small amounts of MVPA “may be an effective strategy to ameliorate the mortality risk from high sedentary time”. Read More Study reveals why millions of women wake up at 3.29am Sports culture is ‘intimidating’ and putting people off working out, study finds Running could be just as effective at treating depression as medication, scientists find This Chinese martial art may slow down Parkinson’s disease The best ways to work-out in 22 minutes – as study finds this is magic number for offsetting ‘negative impact of sitting’ Mick Jagger, father of eight, explains why parenting is ‘not like riding a bike’

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Just 22 minutes of housework, jogging or brisk walking per day could offset the negative effects of sitting down for too long, new research has suggested. Researchers found sitting for extended periods – for example, long stints in front of the TV or working at a desk – is associated with dying earlier. However, participating in moderate-to-vigorous physical activity (MVPA) can eliminate the risk. At the more moderate end of the scale, this could be anything from heavy cleaning around the home, playing badminton or cycling at 10-12mph, while more vigorous activities could include jogging at 6mph or faster, playing football, basketball or tennis. The study, published online in the British Journal of Sports Medicine, backs up the UK chief medical officers’ recommendation of trying to get 150 minutes of MVPA per week – roughly 21 minutes per day. The research looked at data for 11,989 people aged over 50, half of whom where women, from Norway, Sweden and the US, who had worn activity trackers which measured their MPVA. How long they spent sitting daily was also recorded. Over a five-year follow-up, 805 of the people died. Author Edvard Sagelv, from the Arctic University of Norway, told the PA news agency: “In our study, we found that only those people doing more than 12 hours per day sitting had a higher risk of death. Every minute higher MVPA showed a lower risk of death – meaning if people were doing less than 22 minutes (such as 10 minutes) there was still a lower risk of death. “However, doing 22 minutes eliminated the higher risk of death from sedentary time. This means that if doing 22 minutes or more per day, there was no excess risk from sedentary time. And, if doing more than 22 minutes per day, there was a lower risk of death overall. Basically, the more the better.” How can I get the best workout in 22 minutes? Less than half an hour a day to offset the negative effects of sitting for too long is good news for anyone who normally struggles to find time to exercise – but how can you make those 22 minutes really count? We asked a fitness pro for some suggestions… Compound exercises Ali Malik, personal trainer and founder of Fit Labs Kensington, suggested focusing on compound exercises. “Compound exercises are full-body exercises that engage with multiple muscle groups at the same time. When you are limited in time, it would be more beneficial to do a squat, for example, which engages your core, lumber spin and whole lower body, instead of a bicep curl, which doesn’t,” Malik said. “Push-ups are also great, as they engage your upper body muscles and core. If you are doing it on your knees, you use less of your legs, but a full push-up will be using your glutes and legs as well – engaging with more than one muscle group.” Planks are another great compound exercise, because “it’s predominately about your core but engages your full body, as you have to work hard to keep yourself stabilised”. Malik added: “People sometimes think dead lifts is an advanced exercise, but it’s not. Everyone does a does at least one everyday. For example, if you are picking up a bag from the floor, that’s a dead lift. It can be done with anything as light as two plastic bags filled with a water bottle each, but if you are in the gym you can use dumb bells and kettle bells.” Circuits For a well-rounded workout in 22 minutes, Malik also suggested a circuit based workout – starting with a three-minute warm-up. “This could include a cat cow stretch, a walk out [start standing up, then bend forwards and walk your body out in front of you using your hands, and then back up to standing], then jumping jacks to get your heart rate up and loosen your muscles.” Then for the circuits, it’s all about repeating multiple exercises in the same order. “I would do 10 squats, 10 press-ups and a 30-second plank. Then rest for 30 seconds, and then repeat that pattern six times. This is about 16 minutes of the workout,” said Malik. “But if you are feeling bored and would like to switch things up, you could do 10 lunges, 10 shoulder taps and leg raises instead.” Being efficient during a short workout is key, added Malik: “You don’t want to rush through the exercises to risk poor form, but you also don’t want to waste time with long five minute breaks.” Allow for a three-minute cool-down at the end. Malik explained: “It’s all about calming movements at this stage, to bring down your heart rate and relax your muscles. Start with a child pose, striking cobra – push your pelvis into the floor and then raise your chest, whilst applying pressure with both hands on either side of the body – then I would do a pigeon pose, where you have one leg out in front of you in a bent position and one leg behind you that is straight. This stretches your glute muscles.” What are the benefits? There are various benefits to exercises using this format. Malik said: “It will elevate your heart rate, put your muscles under tension to maintain and build strength, and help with your cardiovascular system.” Read More What crops will we be growing in the future, as climate change alters the landscape? As Rebecca Adlington shares heart-breaking miscarriage news: How to support others experiencing baby loss What you need to know about new research into treating cervical cancer How to do Halloween make up and still take care of your skin Which houseplants best suit your star sign? 5 of the hottest new perfume launches for autumn/winter

Marmite. You either love it or you hate it. Nigella Lawson loves it. “I know the combination of pasta and Marmite sounds odd to the point of unfeasibility, but wait a moment,” she writes on her blog. She stumbled across a recipe for a “day-after-the-roast pasta dish” in Italian-British food writer Anna Del Conte’s memoirs and, realising Marmite’s potential as a replacement for the umami-ness of a stock cube, has been making a version of it on repeat ever since. “I haven’t as yet found a child who doesn’t like it,” she says. The simple and speedy dish requires just four easy-to-find ingredients: spaghetti, butter, parmesan (or vegan equivalent) and Marmite. Packed with saltiness and savouriness, Lawson’s spaghetti with Marmite makes for a tasty midweek meal and, as an added benefit, its main ingredient is also high in vitamin B. Nigella Lawson’s spaghetti with Marmite Serves: 4-6 Ingredients: 375g spaghetti 50g unsalted butter 1 tsp Marmite Original (8g) Freshly grated parmesan cheese (to serve) For vegans, replace the parmesan cheese and butter with a plant-based alternative. Method: Cook the spaghetti in plenty of boiling salted water, according to the packet instructions. When the pasta is almost cooked, melt the butter in a small saucepan and add the Marmite and 1 tablespoon of the pasta water, mixing thoroughly to dissolve. Reserve ½ cup of pasta water; then drain the pasta and pour the Marmite mixture over the drained spaghetti, adding a little reserved pasta water to amalgamate if required. Serve with plenty of grated parmesan cheese. Read More This speedy king prawn pasta has a supermarket secret weapon Midweek meals: Baked pasta Siciliana with meatballs How to make a classic lasagne Dear Pret, this is what a £7 sandwich should look like Jack Stein’s Cornish mussels with spinach and cider Pub grub: Three recipes from Tom Kerridge’s new cookbook

Combing pasta al forno (baked pasta) and pasta alla Siciliana, plus meatballs, this hybrid pasta bake brings a taste of the Med to your midweek meals. Baked pasta Siciliana with meatballs Recipe by: Aldi Serves: 6 Prep time: 30 minutes | Cooking time: 40 minutes Ingredients: 250g rigatoni 1 tbsp olive oil 1 red onion, finely diced 1 garlic clove, finely diced 1 pack beef meatballs 1 large aubergine, chopped into 1cm cubes 2 x 400g tins tomatoes 215g mozzarella, drained 45g salami To serve: Fresh basil Method: Pre-heat oven to 200C/400F/gas mark 6. Cook the pasta according to pack instructions. Heat the oil in a large saucepan and lightly fry the onion and garlic. Add the meatballs and cook until browned. Add the aubergine and cook for a further 2 minutes. Add the tomatoes, bring to a simmer and cook for 10 minutes. Drain the pasta and pour into the baking dish. Tear the salami and mozzarella over the top of the pasta. Bake for 15 minutes until the cheese has melted and turned golden. Garnish with fresh basil leaves. For more recipe inspiration, visit www.aldi.co.uk/recipes Read More World Pasta Day: Nigella Lawson’s spaghetti with Marmite This speedy king prawn pasta has a supermarket secret weapon How to make a classic lasagne Dear Pret, this is what a £7 sandwich should look like Jack Stein’s Cornish mussels with spinach and cider Pub grub: Three recipes from Tom Kerridge’s new cookbook

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Even skilled cooks rely on shortcuts from time to time. Shop-bought sun-dried tomato sauce is the secret weapon in this speedy seafood supper, ready in just 40 minutes. Using frozen prawns also minimises on food waste and ensures you always have the ingredients to hand. King prawn pappardelle Recipe by: Aldi Serves: 2 Prep time: 20 minutes | Cooking time: 20 minutes Ingredients: 180g pack frozen king prawns 8 sheets lasagne pasta 1 small red onion 1 courgette 1 clove garlic 1 lemon 150g tub stir-in sun-dried tomato sauce 60g lighter creme fraiche ½ tsp dried oregano ½ tsp chilli powder 1 heaped tsp paprika 60ml white wine 30ml olive oil Sea salt To garnish: Black pepper Basil leaves Method: Defrost the prawns, then drain and pat dry. Half fill a large roasting tin with boiling water and add 15ml olive oil. Soak the sheets of pasta for 10 minutes to soften. Remove them and cut each sheet into 3 strips lengthways. Put the pasta to one side. Don’t overlap the strips, as they will stick together. Peel and finely chop the red onion. Peel and mince the garlic. Grate the courgette. Cut the lemon in half. Juice one half and use the other half as a garnish. In a large frying pan, sauté the onion and garlic gently in the olive oil for 4 minutes. Add the prawns and sauté for another 4 minutes. Add the white wine, chilli powder, paprika, oregano and the lemon juice and gently cook for 4 minutes. Add the stir-in sauce and the grated courgette, cooking for another 4 minutes. Add the crème fraîche and stir through. Cook the pasta strips in some salted boiling water with a splash of olive oil for 5 to 6 minutes until just cooked, then drain carefully. Divide the pasta between 2 plates and spoon over the sauce. Garnish with some lemon, fresh basil and black pepper. For more recipe inspiration, visit www.aldi.co.uk/recipes Read More World Pasta Day: Nigella Lawson’s spaghetti with Marmite Midweek meals: Baked pasta Siciliana with meatballs How to make a classic lasagne Dear Pret, this is what a £7 sandwich should look like Jack Stein’s Cornish mussels with spinach and cider Pub grub: Three recipes from Tom Kerridge’s new cookbook