A recent study suggests that taking short, five-minute walks every 30 minutes can mitigate some negative effects of prolonged sitting. This information was published in the American College of Sports Medicine journal.
The scientific community has recognized for a long time that prolonged sitting is linked to chronic diseases such as diabetes, heart disease, and certain types of cancer. However, until now, there haven't been clear guidelines on how much time one can spend sitting and how often one should move around.
CNN stated that according to Keith Diaz, the lead author of the study and assistant professor of behavioral medicine at Columbia University Medical Center, it is important to provide specific guidance on how to combat the harms of sitting, similar to recommendations for exercise and diet are provided. Diaz also stated that a light walk of 1.9 miles per hour, slower than the average walking speed, is sufficient to break up prolonged sitting and improve overall health.
Inactivity Affecting the Body
As reported by Medline Plus, a sedentary or inactive lifestyle characterized by excessive sitting and lack of exercise is becoming increasingly prevalent in the United States and worldwide. People are spending more time engaging in sedentary activities during their leisure time, such as using electronic devices, watching TV, and playing video games. Additionally, many jobs now require prolonged sitting at a desk, and transportation often involves sitting in cars, buses, and trains. All these contribute to the rise of a sedentary lifestyle.
The study, which looked at different combinations of sitting and walking periods and their impact on various health markers, had a small sample size but had a strong methodology, according to Matthew Buman, director of the College of Health Solutions at Arizona State University, who did not participate in the study.
The exact reason sitting is harmful is not yet known, but it is believed that muscles play a role in regulating processes such as blood sugar and cholesterol levels, but prolonged sitting prevents muscles from contracting and operating optimally, said Diaz. Diaz added that even shorter "activity snacks," such as 1 minute of walking per hour, were found to reduce blood pressure. Buman said that the study participants were generally healthy adults, and those with chronic conditions may see even more benefits.
Experts said that many workplaces require people to sit for long portions of the day, but it's important to find ways to get exercise.
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Importance of Movement
Despite the new guidelines, incorporating regular movement into the daily routine may still be difficult if office culture does not support it. Diaz emphasizes that many people have inactive or sitting-based lifestyles or jobs, and there is a perception that if one is up and out of their desk, they are not working. Diaz is working to raise awareness among employers of the importance of movement during work hours, not only for the health of individuals but for the company's financial benefit as well.
The study also found that breaking up sitting time had additional benefits beyond physical health, including reduced fatigue and improved mood, Diaz said. He also added that sitting at a desk for 8 hours straight may not be the best approach to working productivity. While standing desks are popular, Diaz stated that there is insufficient scientific evidence to support that standing is better than sitting. People may have a false sense of being healthy just by using a standing desk without actually being healthier.
Diaz's goal is for people to recognize that incorporating enough movement into their daily routine is possible. CNN fitness contributor Dana Santas, a mind-body coach for professional athletes, suggests that movement can be achieved without leaving your desk if that's not part of your workplace culture. According to Santas, the recent study specifically looked at the benefits of walking, but there are other ways to move your muscles regularly.
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