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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