Americans spend more than 50% of their waking day sitting. This can be especially prevalent in a work environment, particularly those with desk jobs. Research has supported the finding that prolonged sitting is a risk factor for both all-cause and cardiovascular mortality. Additionally, sitting has been found to be associated with high blood pressure, impaired glucose tolerance, and an increased risk for type 2 diabetes.
Recently, researchers looked to test the effects of various physical activity interventions aimed at reducing sitting time and improving health outcomes. The four groups examined in their study include: 1) SIT – 9 hours of prolonged sitting, 2) 30-min MOD – 30 minutes of moderate-intensity walking performed mid-day, 3) 2-min MOD – 21 x 2 minute bouts of moderate-intensity walking performed every 20 minutes (42 minutes total), and 4) 2-min VIG – 8 x 2 minute bouts of vigorous-intensity walking performed once every hour. Participants included both men and women classified as overweight/obese who were physically inactive.
They found that both moderate-intensity and vigorous-intensity walking performed in 2 minute bouts had a significant effect on reducing blood glucose. The group that showed the greatest results with both reduced blood glucose and reduced systolic blood pressure was the group that walked for 30 minutes mid-day. Overall, the researchers conclude that in order to see improved health outcomes, we should reduce sitting time throughout the day. While walking for 30 minutes over a lunch period can provide beneficial results, adding 2 minute breaks of walking every hours can help improve health outcomes. The Healthy Lifestyle Center can help by providing consultations specific to exercise and goal setting. We can help assist with providing support for reducing sitting time and living a healthier life.
By Matt Lewandowski
Sources: Bhammar, D., Sawyer, B., Tucker, N., & Gaesser, G. (2017). Breaks in sitting time: Effects on continuously monitored glucose and blood pressure. Medicine and Science in Sports and Exercise, 49(10), 2119-2130.