To reduce the negative health effects of sitting, take a 5-minute brisk walk every 30 minutes. This is a key finding of a new study my colleagues and I published in the journal. Medicine and Science in Sport and Exercise.
Eleven healthy middle-aged and elderly people were asked to sit in the laboratory for 8 hours (representing a standard working day) over 5 days. On one day, the participant sat for the entire eight hours with only a short break to use the restroom.
On other days, we tested different strategies for splitting people sitting on light walks. On another day they walked for five minutes every hour of him.
Our goal was to find the least amount of walking we could do to offset the adverse health effects of sitting. measured change.
A 5-minute brisk walk every 30 minutes was found to be the only way to lower blood sugar levels significantly compared to sitting all day. Specifically, five minutes of walking every 30 minutes reduced postprandial blood sugar spikes by approximately 60%.
This strategy also lowered blood pressure by 4-5 points compared to sitting all day. However, taking fewer and shorter walks also improved blood pressure. Even a 1-minute brisk walk every hour lowered blood pressure by 5 points.
In addition to physical health benefits, walking breaks also had mental health benefits. During the study, participants were asked to assess their mental state using a questionnaire. He found that taking a 5-minute light walk every 30 minutes compared to sitting all day reduced fatigue and helped participants feel better and energized.
We also found that even one hourly walk was enough to boost mood and reduce fatigue.
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why it matters
People who sit for hours on end are much more likely to develop chronic diseases such as diabetes, heart disease, dementia, and some types of cancer than those who are physically active all day. lifestyle significantly increases the risk of early death. However, daily exercise alone cannot reverse the negative health effects of sitting.
Technological advances have steadily increased the amount of time adults spend sitting in developed countries like the United States over the decades.Many adults now spend most of their day sitting. .
This problem has only gotten worse since the COVID-19 pandemic began. With the shift to more remote work, people are reluctant to leave their homes these days. It is therefore clear that strategies are needed to address his growing 21st century public health problems.
Current guidelines recommend that adults “sit less and move more”. However, these recommendations are not intended to provide specific advice or strategies regarding the frequency and duration of travel.
Our work offers a simple and affordable strategy: take a 5-minute light walk every 30 minutes. This one behavioral change can reduce the health risks of sitting.
Our research provides clear guidance to employers on how to promote a healthier workplace. It may seem counterintuitive, but taking regular walking breaks can actually help you be more productive than working non-stop.
not yet known
Our study was primarily focused on taking regular walking breaks at light intensity. Some walking strategies (eg, one minute of brisk walking every hour) did not lower blood sugar levels. We don’t know if more rigorous walking provided health benefits at these doses.
what’s next
We are currently testing more than 25 different strategies to offset the health hazards of sitting for long periods of time. and cannot walk every 30 minutes.
Finding alternative strategies that yield comparable results will provide the public with several different options, ultimately allowing people to choose the strategy that best suits them and their lifestyle.
Keith Diaz, Associate Professor of Behavioral Medicine, Columbia University
This article is reprinted from The Conversation under a Creative Commons license. Please read the original article.
