What is the easy way to reduce the health risk caused by 'sitting for a long time'?

Previous studies have shown that sitting for long periods of time increases the health risks of developing diabetes, heart disease, dementia, etc., compared to people who are physically active all day. A new study recommends 5 minutes of brisk walking every 30 minutes to reduce the negative health effects of prolonged sitting.

Breaking Up Prolonged Sitting to Improve Cardiometabolic Ris... : Medicine & Science in Sports & Exercise


Sitting all day is terrible for your health – now, a new study finds a relatively easy way to counteract it

A research team led by Keen Diaz of Columbia University has announced that light walking for 5 minutes every 30 minutes can reduce the adverse health effects of sitting.

Diaz et al.'s research team gathered 11 healthy middle-aged and elderly adults and conducted an experiment in which they sat for 8 hours over 5 days. On days when they simply got up to go to the bathroom, on days when they walked for 1 minute every 30 minutes, and on days when they walked for 5 minutes every hour, they lowered their blood sugar levels, the two main contributors to heart disease. And the change in blood pressure was measured.

As a result of the experiment, the research team confirmed that participants who walked for 5 minutes every 30 minutes reduced the rise in postprandial blood sugar levels by about 60% compared to sitting all day. . In addition, it seems that blood pressure dropped 4 to 5 points compared to sitting all day.

In addition to physical health benefits, light walking for 5 minutes every 30 minutes has also been shown to have positive mental effects, with participants feeling less tired compared to sitting all day. and reported feeling better and more energetic.

Sitting for long periods of time per day is thought to cause chronic diseases such as diabetes, heart disease, dementia and cancer at a much higher rate than those who exercise all day, increasing the risk of premature death. . However, once-a-day exercise is

reportedly insufficient to mitigate the adverse health effects of sedentary behavior.

Many adults today spend most of their day sedentary, and even more so since the start of the COVID-19 pandemic. Until now, it has been recommended for adults to avoid a sedentary lifestyle and exercise more, but the specific frequency and duration have not been clarified.

``Our research provides employers with clear guidance on how to create a healthier workplace,'' Diaz said. According to Diaz, taking breaks to take regular walks results in more productivity than doing a sitting job.

As a next step, Diaz and his team will explore alternative methods for occupations such as trucks and taxi drivers who cannot walk every 30 minutes. ``Finding alternatives gives people a variety of options and ultimately allows them to choose the best method for their lifestyle,'' Diaz said.

in Science, Posted by log1r_ut