A simple habit during the workday could make a big difference to your health, according to researchers from the University of Otago—Ōtākou Whakaihu Waka.
Their new study found that getting up and walking for a few minutes every 20 minutes is more effective at lowering blood sugar and insulin than waiting longer between breaks. The findings were published in Obesity Reviews.
Many office workers spend six to ten hours sitting each day. Long periods of sitting have become a normal part of modern life, but research has repeatedly shown that too much sitting is linked to poor health. It increases the risk of heart disease, type 2 diabetes, obesity, and several cancers, even in people who exercise regularly outside working hours.
Scientists have known for several years that interrupting sitting with short activity breaks helps control blood sugar after meals. Until now, however, it has not been clear how often those breaks should happen.
To answer that question, researchers examined the findings from 53 scientific studies. By combining results from many experiments, they compared different movement schedules and identified the pattern that produced the greatest improvements.
The analysis showed that walking breaks every 20 minutes consistently produced the largest reductions in blood sugar and insulin. Most of the studies used walking sessions lasting only two or three minutes, showing that even brief periods of movement can have measurable health benefits.
The researchers also found that the improvements were strongest among people with diabetes and those carrying excess body weight. These individuals often struggle with blood sugar control, making regular movement especially valuable.
Lead researcher Dr. Jen Gale explained that prolonged sitting reduces muscle activity, making it harder for the body to remove glucose from the bloodstream. Walking briefly wakes up the muscles, allowing them to use more glucose and helping insulin work more effectively.
Senior researcher Dr. Meredith Peddie said many people believe stopping work every 20 minutes is unrealistic and prefer longer intervals. Unfortunately, the evidence indicates that waiting 45 or 60 minutes is much less effective for controlling blood sugar.
Walking was the best-studied activity, but the researchers believe other light movements might also work. Future studies will examine whether activities such as stretching, household chores, or dancing provide similar benefits.
The team emphasized that the research was conducted under controlled laboratory conditions. The next challenge is finding practical ways to encourage regular movement in schools, offices, and other workplaces where prolonged sitting is common.
This study provides useful guidance because it combines evidence from dozens of earlier studies instead of relying on one experiment. While more real-world research is needed, the findings offer a practical message that almost anyone can follow.
Frequent short walks appear to be a simple and inexpensive way to improve blood sugar control and may reduce the long-term risk of chronic diseases if adopted consistently.
If you care about diabetes, please read studies about bananas and diabetes, and honey could help control blood sugar.
For more health information, please see recent studies about Vitamin D that may reduce dangerous complications in diabetes and plant-based protein foods may help reverse type 2 diabetes.
Source: University of Otago—Ōtākou Whakaihu Waka.
