Do you want to counter the negative effects of sitting? Exercise for 3 minutes every half hour
We all know that sitting too long during the day can have a negative impact on our health. In fact, one study found that too much time spent on the back can actually negate the positive effects of exercise. But there is a simple way to counter this, according to a recent study. He has found that getting up and moving for about three minutes every half hour can lessen the negative effects of over-sitting.
You don’t have to go all out and start doing burpees at your desk to enjoy it. The study found that taking as few as 15 steps during these micro-breaks improved blood sugar control in the office workers who participated in them. That said, the researchers suggest that this probably represents the minimum amount of exercise required; add a few stair climbs or jumps for a more difficult workout.
The study was small, involving 16 middle-aged office workers with a history of obesity and at risk for type 2 diabetes. Half of the participants continued their usual sedentary routines; the rest downloaded an app that alerted them to move every 30 minutes throughout the work day. This activity ranged from squatting to walking in place to jumping. But they had to complete a minimum of 15 steps for the app to record what they had exercised.
After three weeks, both groups went to the lab for a series of metabolic tests. The control group (who did not exercise) had persistent problems with insulin resistance, blood sugar control and cholesterol levels. But users have shown lower blood sugar levels in the morning, as their body has better control over blood sugar levels at night. In addition, their blood sugar levels were more stable during the day.
Tellingly, those who exercised the most – averaging 75 steps during the three-minute breaks – saw the greatest gains.
As the authors of the study note, over-sitting is an area that we should all take seriously because its impacts are severe: “Every waking hour spent in sedentary postures (i.e. or lying down) increases the risk of metabolic syndrome and type 2 diabetes ”. If you’re worried about spending too much of your workday sitting down, the study authors suggest doing two things: 1) download the am app that reminds you to move every 30 minutes, and 2) maximize movement. outside of the working day.
Now, what about this running-displacement?
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