How to compensate for harm from sedentary work

January 13, 2023  13:58

Five minutes of walking every half hour during periods of prolonged sitting can offset some of the negative effects of a sedentary lifestyle. A study by researchers at Columbia University is published in Medicine & Science in Sports & Exercise.

Researchers tested several warm-up options: one or five minutes of walking after every 30 minutes or 60 minutes of sitting. Eleven adults participated in the study. The participants sat in an ergonomic chair for eight hours, getting up only for their prescribed physical activity - walking on a treadmill or going to the bathroom.

Researchers monitored each participant and periodically measured their blood pressure and blood sugar levels. Participants were allowed to work on their laptops, read, and use their phones while exercising. All participants received the same meals.

The optimal amount of movement was five minutes of walking every 30 minutes. This intervention significantly lowered both blood sugar and blood pressure (by 4-5 mmHg). In addition, blood sugar spikes after a heavy meal were reduced by 58% compared to sitting without a warm-up.

Walking every 60 minutes (for one or five minutes) had no benefit, while walking for a minute every half hour had a moderately beneficial effect. Walking every half hour also resulted in a significant reduction in fatigue and a significant improvement in mood. Neither mode of walking affected cognitive function.

The scientists believe their results show that even a short walk during the workday can significantly reduce the risk of heart and other chronic diseases.

Follow NEWS.am Medicine on Facebook and Twitter


  • Related News
 
  • Video
 
 
  • Event calendar
 
 
  • Archive
 
  • Most read
 
  • Find us on Facebook
 
  • Poll
Are you aware that in 2027 medical insurance will become mandatory for all Armenian citizens?
I’m aware, and I'm in favor
I’m not aware, and I'm against
I'm aware, but I'm still undecided
I'm not aware, but in principle I'm in favor
I'm not aware, but in principle I'm against
It doesn't matter to me