To reduce the negative health effects of sitting, take a 5-minute brisk walk every 30 minutes.that is the important discovery new research What my colleagues and I published in magazines 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 negative health effects of sitting. risk factors for heart disease.
We found that a 5-minute light walk every 30 minutes was the only strategy that significantly lowered blood sugar levels compared to sitting all day. , 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 feel more 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 develop chronic diseases Including diabetes, heart disease, dementia, and some types of cancer A much higher percentage than those who are in motion all day. A sedentary lifestyle puts people at greater risk. premature deathHowever, just exercising daily may not get you back on track. The Negative Health Effects of Sitting.
Due to technological advances, the amount of time adults in developed countries like the United States spend sitting steadily increasing over the decadesMany adults today spend most of their day sitting.
This problem, The beginning of the COVID-19 pandemicWith 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 state that Adults should ‘stop sitting 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.
What you don’t know yet
Our study was primarily focused on taking regular walking breaks at light intensity. Some walking strategies, such as brisk walking for 1 minute 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 DiazAssociate Professor of Behavioral Medicine, Columbia University
This article is reprinted from conversation Under Creative Commons License.read Original work.
