To reduce the harmful health effects of sitting, take a 5-minute light walk every half-hour.
Medicine & Science in Sports & ExerciseWe asked 11 healthy middle-aged and older adults to sit in our lab for 8 hours – representing a standard workday – over the course of five separate days. On one of those days, participants sat for the entire 8 hours with only short breaks to use the bathroom.
Our goal was to find the least amount of walking one could do to offset the harmful health effects of sitting. In particular, we measured changes in blood sugar levels and blood pressure, two importantWe found that a 5-minute light walk every half-hour was the only strategy that reduced blood sugar levels substantially compared with sitting all day. In particular, 5-minute walks every half-hour reduced the blood sugar spike after eating by almost 60 percent.
In addition to physical health benefits, there were also mental health benefits to the walking breaks. During the study, we asked participants to rate their mental state by using a questionnaire. We found that compared with sitting all day, a 5-minute light walk every half-hour reduced feelings of fatigue, put participants in a better mood and helped them feel more energized.
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