Research suggests that taking a 30- to 40-minute moderate-to-vigorous intensity physical activity session can offset the negative health effects of sitting for long periods, balancing out 10 hours of inactivity. The study, which analyzed data from over 44,000 people wearing fitness trackers, found that individuals who engaged in regular exercise had a lower risk of death compared to those with sedentary lifestyles. Even shorter periods of physical activity, such as standing up or taking the stairs instead of the lift, can have health benefits. The World Health Organization recommends at least 150 minutes of moderate-intensity exercise per week, and experts stress that all forms of physical activity are beneficial, regardless of duration or intensity.
Source: https://www.sciencealert.com/scientists-revealed-how-much-exercise-you-need-to-offset-sitting-all-day