A number of health problems have been linked to sitting for a long time. Scientists have found that sitting for long periods of time increases the risk of getting heart disease, obesity, type 2 diabetes, and some types of cancer. Sitting for too long also slows blood flow, leading to blood clots and a higher risk of deep vein thrombosis. It can also make you use your muscles less, weakening them and making you prone to injuries.
There is more and more evidence that sitting for long periods of time is bad for your health, even if you work out regularly. In light of these findings, doctors say that all adults should spend less time sitting and more time doing physical activities like going on a 5-minute walk.
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Few studies have compared different options to determine how much physical activity is needed to compensate for the harmful health effects of a sedentary workday. This is a question that many office workers want to know the answer to. Now, a study by exercise physiologists at Columbia University has found a way to counteract some of the worst effects of sitting for too long: just five minutes of walking every half hour.
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Keith Diaz, Ph.D., an associate professor of behavioral medicine at Columbia University Vagelos College of Physicians and Surgeons, led the study. It was published in the American College of Sports Medicine, Medicine & Science in Sports & Exercise journal.
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Diaz’s study differed from others because it tested five different “exercise snacks.” One minute of walking after 30 minutes of sitting, one minute after 60 minutes of sitting, five minutes every 30 minutes, five minutes every 60 minutes, and no walking.
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Each of the 11 adults who participated in the study went to Diaz’s lab and sat in an ergonomic chair for eight hours, getting up only to walk on a treadmill as part of an exercise snack or use the bathroom. Researchers closely observed each participant to ensure they didn’t exercise too much or too little. They also checked their blood pressure and blood sugar levels (key indicators of cardiovascular health) on a regular basis. During the sessions, the participants could work on a laptop, read, or use their phones. They were also given standard meals.
Diaz says, “If we hadn’t compared multiple options and varied the frequency and duration of the exercise, we would have only been able to provide people with our best guesses of the optimal routine.”
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The researchers found that walking for five minutes every 30 minutes was the best way to move around. This was the only amount that lowered blood sugar and blood pressure by a significant amount. Also, compared to sitting all day, this walking routine significantly affected how the people in the study reacted to big meals, lowering blood sugar spikes by 58%.
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Taking a one-minute walk break every 30 minutes also affected blood sugar levels throughout the day. But walking every 60 minutes, for one or five minutes, did not affect blood sugar levels.
If you sit all day, your blood pressure will be 4 to 5 mmHg higher than if you walk at all. Diaz says, “This is a sizeable decrease, comparable to the reduction you would expect from exercising daily for six months.”
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During the testing, the researchers also periodically measured the participants’ mood, how tired they were, and how well they could think. All walking plans, except for walking one minute every hour, made people feel less tired and better about themselves. None of the walking methods changed how people thought.
Diaz explained, “The effects on mood and fatigue are important. People tend to repeat behaviors that make them feel good and that are enjoyable.”
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Currently, researchers at Columbia are testing the effects of 25 different doses of walking on the health of a wider range of people: Most of the people in this study did not have diabetes or high blood pressure. They were in their 40s, 50s, or 60s.
Diaz states, “What we know now is that for optimal health, you need to move regularly at work, in addition to a daily exercise routine. While that may sound impractical, our findings show that even small amounts of walking spread through the workday can significantly lower your risk of heart disease and other chronic illnesses.”
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Adults walk more than any other physical activity, and it’s easy to see why. It’s cost-effective and doesn’t need any special clothes or gear. Walking is good for your health in many ways. It reduces the risk of diabetes, heart disease, or high blood pressure. It can make your bones and muscles stronger. It might help you keep your weight in a healthy range and might also improve your mood.
You can keep your body and mind in good shape with the right walking plan. There are many reasons to keep walking, like feeling better and having more energy. Walk somewhere fun, like a shopping center or park. Bring someone to talk to or your favorite music to listen to (but keep the volume low enough to hear the sounds around you) on your walks.
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