Sitting in your chair all day alters the way your body regulates blood sugar levels and can increase blood pressure.
US researchers have shown that regular short walks spread throughout the workday can counteract these effects.
There is growing evidence that prolonged sitting is harmful to your health, even if you exercise regularly.
Unlike other studies that do one or two activity options, in this research the authors tested five different exercise ‘snacks’:
- One minute of walking after every 30 minutes of sitting
- One minute after 60 minutes
- Five minutes every 30
- Five minutes every 60 and no walking.
Consequently, each of the 11 adults who participated in the experiment went to the laboratory of the professor of behavioral medicine at the American university, Keith Díaz, where they remained seated in an ergonomic chair for eight hours, getting up only for their prescribed activity of walking. on the treadmill or a bathroom break.
The volunteers were between the ages of 40 and 60, and most did not have diabetes or high blood pressure.
In this regard, the researchers ensured that these people did not over or under exercise and regularly measured their blood pressure and blood sugar levels (key indicators of cardiovascular health).
Lowering of blood sugar and blood pressure
During the study, the experts found that the optimal amount of movement was to walk for five minutes every 30 minutes. This was the dose that significantly lowered both blood sugar and blood pressure
Specifically, this activity regimen lowered the blood sugar spike by 58% after eating, compared to sitting all day.
So that’s a really significant number, similar to the reductions that would be seen if someone used insulin injections or diabetes medications to control their sugar.
Because of this, Professor Keith Díaz adds that a brisk five-minute walk every half hour also reduced blood pressure by 4 to 5 mmHg.
This reduction is similar to what you would expect if you exercised daily for six months.
With these results, it is concluded that this simple activity could counteract some of the most harmful effects of prolonged sitting.
The team plans to expand the study and is currently testing another 25 doses of walking and looking at a wider variety of people.
Occupational hazard
When asked what employers would think about this recommendation to get up for a five-minute walk every half hour, Díaz replied that employers should recognize that sitting for long periods of time is an occupational hazard.
In addition to the physical health benefits of these short regular walks, it also has positive mental health effects.
Díaz points out that his study offers clear guidelines to employers on how to promote a healthier workplace, ensuring that healthy employees are more efficient and productive.
It should be noted that the results of this work led by professor of medicine, Keith Díaz, are published this week in the American College of Sports Medicine.
Source: SINC
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