Researchers at Columbia University have found that walking for five minutes every half hour during periods of prolonged sitting can offset some of the negative effects of a sedentary lifestyle. Research published Medicine and Science in Sport and Exercise.
The scientists tested several warm-up options: walking for one or five minutes after every 30 minutes or 60 minutes of sitting. The study included 11 adults. Participants sat in an ergonomic chair for eight hours, only getting up for their prescribed exercise – walking on the treadmill or going to the bathroom.
The researchers monitored each participant and periodically measured blood pressure and blood sugar levels, which are key indicators of cardiovascular health. Participants were allowed to work on a laptop, read, and use their phone during the lesson. All participants received the same diet.
The optimal number of movements was five minutes of walking every 30 minutes. This intervention significantly reduced both blood sugar and blood pressure (4-5 mmHg). Also, blood sugar spikes after a large meal were reduced by 58% compared to sitting down without warming up.
While walking every 60 minutes (1-5 minutes) did not provide benefit, walking for 1 minute every half hour provided moderate benefit. Walking every half hour also led to a significant reduction in fatigue and a significant improvement in mood. None of the walking regimens affected cognitive function.
Scientists believe their results show that even a short walk during the workday can significantly reduce the risk of heart disease and other chronic diseases.
Source: Gazeta
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