In a new study from Karolinska Institute, researchers found frequent activity breaks from sitting may improve fasting blood sugar (glucose) levels and stabilize daily fluctuations.
Life in the 21st century has made people more sedentary than those who lived in earlier times.
Previous research estimates that people in Europe spend about 40% of their leisure time watching television.
Every waking hour spent in sedentary postures (i.e., sitting or lying) increases the risk for metabolic syndrome and type 2 diabetes.
Many people do not meet current physical activity guidelines, hence, breaking sedentary behavior may offer a pragmatic, easy way to interpret public health intervention for improved insulin sensitivity and metabolic wellbeing.
In the study, over a three-week period, the team followed adults with obesity who reported having a sedentary lifestyle and/or job.
For 10 hours each day, the volunteers wore fitness tracking devices that reminded them every 30 minutes to get up and move.
At each notification, the participants performed three minutes of low-to-moderate intensity activity, such as walking or climbing stairs.
The team found that the active group had lower LDL “bad” cholesterol and fasting glucose levels than the control group.
The active volunteers also had less variability in their daily blood sugar levels—fewer spikes and dips that may have resulted from better blood flow—than the controls.
However, the frequent activity breaks did not improve overall glucose tolerance or fat content in the muscles.
The minimal activity requirements—at least 15 steps every 30 minutes—may not be enough to realize big improvements in glucose tolerance.
The team says large volumes of physical activity may be required to produce greater health benefits.
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The study is published in the American Journal of Physiology-Endocrinology and Metabolism. One author of the study is Jonathon A. B. Smith.
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