Just Five Minutes Every Half Hour
As sedentary lifestyles become increasingly prevalent, experts have consistently urged people to sit less and move more.
But how much movement is necessary to counteract the health risks associated with prolonged sitting? According to a new study, the answer could be as simple as five minutes of walking every half hour.
The research, published in the Medicine & Science in Sports & Exercise journal, points out the effectiveness of short bursts of exercise, or “exercise snacks,” dispersed throughout the day.
Study Details and Findings
Led by Keith Diaz, Director of Columbia University’s Exercise Testing Laboratory, the study involved 11 adults in their 40s, 50s, or 60s, most of whom did not have diabetes or high blood pressure.
These participants reported sitting for at least eight hours a day, often in continuous stretches lasting half an hour or more.
During the study, participants’ fasting blood sugar and blood pressure levels were measured. They were then seated for eight hours in a lab, with breaks for various types of light walking.
The researchers concluded that a five-minute walk every 30 minutes was the most effective in reducing both blood sugar and blood pressure levels.
Compared to remaining seated, this regimen cut down post-meal blood sugar spikes by 58%, a reduction comparable to what is achieved with diabetes medications or insulin injections.
Why Is It Effective?
According to Diaz, the muscles play a significant role in regulating blood sugar and cholesterol levels, but “they need to be used and contracted to do this.”
Furthermore, sitting for extended periods can alter blood flow and increase blood pressure. The short walking breaks serve to restore normal blood flow, mitigating these adverse effects.
Practical Challenges in the Workplace
Implementing these “exercise snacks” in a typical work setting may present challenges. Office environments don’t necessarily make it easy to break up sitting times, and alarms to remind one to walk could be disruptive.
However, as Connie Diekman, a registered dietitian and former president of the Academy of Nutrition & Dietetics, notes, “Working to break up the length of time you sit is an important health goal.”
Final Takeaway
The study adds to a growing body of research that suggests that simple, achievable lifestyle adjustments can significantly impact health.
While long stretches of sitting are unavoidable for many, short and frequent walking breaks could provide a practical and effective way to mitigate associated health risks.
If you care about brain health, please read studies about how the Mediterranean diet could protect your brain health, and Omega-3 fats and carotenoid supplements could improve memory.
For more information about brain health, please see recent studies about antioxidants that could help reduce dementia risk, and higher magnesium intake could help benefit brain health.
The research findings can be found in Medicine & Science in Sports & Exercise.
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