The Habit of Regular Walking Can help you to reduce your Prolonged Sitting

Sitting while working can be convenient and comfortable, but it has negative effects. Scientists from Columbia University, New York, conducted a study to find a way to counteract the negative effects of sitting. They found that walking for five minutes after 30 minutes of sitting can make a big difference.

The research team tried five different “exercise snack” options during the study. The researchers tried five different “exercise snacks”: a walk of one minute after 30 minutes of sitting; a walk of two minutes after 60 minutes; five-minute walks after both thirty and sixty-minutes, and finally no breaks. The researchers found that a five-minute walk break after 30 minutes of sitting was the most effective counteracting activity.

Why you need to sit less

There is increasing evidence that long-term sitting is bad for your health, except for those in wheelchairs. Inactivity has been linked to health issues such as obesity, type 2 diabetes and some cancers.

Researchers believe that prolonged sitting can also affect your metabolism and the ability of the body to regulate glucose, fat breakdown, and blood pressure.

The Results of the Research in Details

In one study, walking just five minutes every 30 minutes was found to be most effective. This was the only way to reduce blood glucose and pressure simultaneously.

Researchers found that participants who walked frequently and took frequent breaks, compared with those who sat all day long, saw their blood sugar levels drop by 58% after eating a big meal. Researchers also noticed small, but noticeable, improvements in blood glucose levels when participants took one-minute breaks to walk every 30 minutes. These improvements, however, were not enough.

Walking for one minute or five at a time every 60 minutes has no benefit.

Walking While Working

There are many ways to stay active while at work. A treadmill is one option, but not the only. You can get started with a standing desk, or a workstation you can adjust so you can sit or stand. If you are in a hurry or need to save money, you can make a standing table out of anything.

It can take a while to adapt to a physical job. Spend 30 minutes standing, and 5 minutes at your desk. Alternate your pattern. Once you’ve mastered it, you can gradually increase the amount of time that you spend standing. Remember to take frequent breaks!