Take a walk! Strolling for 5 minutes every half an hour can better offset the harm of sitting for a long time

Generally speaking, a person uses less energy when sitting than when standing or moving.

However, there is growing evidence that many health problems are associated with prolonged sitting , and that even regular exercise cannot offset the negative effects of prolonged sitting on the human body. These health problems include increased blood pressure, blood sugar, excess waist fat and abnormal cholesterol levels, as well as an increased risk of death from cardiovascular disease and cancer.

Based on these findings, doctors recommend that all adults sit less and move more. Whenever possible, switch from sitting to standing, or find ways to move around more. So how often do we need to get up and move around? And for how long?

A recent study led by Keith Diaz, assistant professor at Columbia University Medical Center, showed that getting up and walking around for 5 minutes every half hour during long periods of sitting can offset some of the most harmful effects.

The related research paper, titled "Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Cross-Over Trial", has been published in the scientific journal Medicine & Science in Sports & Exercise.

Unlike other studies that tested 1-2 activity options, this study tested 5 different exercise patterns: 1 minute walk after 30 minutes of sitting, 1 minute walk after 60 minutes of sitting, 5 minutes walk after 30 minutes of sitting, 5 minutes walk after 60 minutes of sitting, and walking without getting up .

The study involved 11 adults (40-60 years old, mostly without diabetes or hypertension) from Diaz's lab who sat in an ergonomic chair for eight hours , standing up only for prescribed movement times (walking or going to the bathroom).

Researchers closely monitored each participant to make sure they were not over- or under-exercising, and regularly measured participants’ blood pressure and blood sugar (key markers of cardiovascular health). Participants were allowed to work on laptops, read and use their phones during the sessions, and were provided with a standardized diet.

The researchers found that of the five different exercise patterns mentioned above, walking for five minutes after every 30 minutes of sitting was the only one that significantly lowered blood sugar and blood pressure. It also significantly reduced the participants' blood sugar spikes after a large meal by 58% compared to sitting in a chair all day.

At the same time, walking for one minute after every 30 minutes of sitting also has some benefits on blood sugar levels throughout the day, but sitting in a chair for more than 60 minutes continuously, whether walking for one minute or five minutes, has no benefits.

Moreover, all four of the other exercise modalities lowered blood pressure by 4 to 5 mmHg compared with sitting in a chair all day. "That's a pretty substantial reduction, about what you'd expect after six months of continuous exercise," Diaz said.

In addition, the researchers also regularly measured the participants' mood, fatigue, and cognitive performance during the experiment. The results showed that except for walking for 1 minute every hour, other walking programs could significantly reduce fatigue and improve mood , while all exercise modes had no effect on cognition.

“It’s really important to understand the effects of [sitting] on mood and fatigue,” Diaz said. “People tend to repeat behaviors that make them feel good and enjoyable.”

The researchers said that for optimal health, people need to incorporate regular exercise into their workday, in addition to their daily exercise routine. "While this may sound unrealistic, our study suggests that even small amounts of walking during work hours can significantly reduce the risk of heart disease and other chronic diseases. "

Reference Links:

https://journals.lww.com/acsm-msse/Abstract/9900/Breaking_Up_Prolonged_Sitting_to_Improve.200.aspx

https://www.cuimc.columbia.edu/news/rx-prolonged-sitting-five-minute-stroll-every-half-hour

https://www.mayoclinic.org/zh-hans/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005