• Home
  • Health & Wellness
  • Disclaimer
    • Terms of Use
    • Privacy Policy
    • DMCA Notice
Podcast
  • Home
  • Health & Wellness
  • Disclaimer
    • Terms of Use
    • Privacy Policy
    • DMCA Notice
24/7 Health News
No Result
View All Result
Home Article

Sitting all day is terrible for your health – now, a new study finds a relatively easy way to counteract it

January 13, 2023
in Article
0
Sitting all day is terrible for your health – now, a new study finds a relatively easy way to counteract it
file 20230111 47543 s7tq98
Researchers have long known that sitting at your desk hour after hour is an unhealthy habit. Morsa Images/Digital Vision via Getty Images

The Research Brief is a short take about interesting academic work.

Table of Contents

  • The big idea
  • Why it matters
  • What still isn’t known
  • What’s next

The big idea

To reduce the harmful health effects of sitting, take a five-minute light walk every half-hour. That’s the key finding of a new study that my colleagues and I published in the journal Medicine & Science in Sports & Exercise.

We asked 11 healthy middle-aged and older adults to sit in our lab for eight hours – representing a standard workday – over the course of five separate days. On one of those days, participants sat for the entire eight hours with only short breaks to use the bathroom. On the other days, we tested a number of different strategies to break up a person’s sitting with light walking. For example, on one day, participants walked for one minute every half-hour. On another day, they walked for five minutes every hour.

Our goal was to find the least amount of walking one could do to offset the harmful health effects of sitting. In particular, we measured changes in blood sugar levels and blood pressure, two important risk factors for heart disease.

We found that a five-minute light walk every half-hour was the only strategy that reduced blood sugar levels substantially compared with sitting all day. In particular, five-minute walks every half-hour reduced the blood sugar spike after eating by almost 60%.

That strategy also reduced blood pressure by four to five points compared with sitting all day. But shorter and less frequent walks improved blood pressure too. Even just a one-minute light walk every hour reduced blood pressure by five points.

In addition to physical health benefits, there were also mental health benefits to the walking breaks. During the study, we asked participants to rate their mental state by using a questionnaire. We found that compared with sitting all day, a five-minute light walk every half-hour reduced feelings of fatigue, put participants in a better mood and helped them feel more energized. We also found that even walks just once every hour were enough to boost mood and reduce feelings of fatigue.

Along with short, frequent walks, a long daily walk could add years to your life.

Why it matters

People who sit for hours on end develop chronic diseases including diabetes, heart disease, dementia and several types of cancer at much higher rates than people who move throughout their day. A sedentary lifestyle also puts people at a much greater risk of early death. But just exercising daily may not reverse the harmful health effects of sitting.

Because of technological advances, the amount of time adults in industrialized countries like the U.S. spend sitting has been steadily increasing for decades. Many adults now spend the majority of their day sitting. This problem has only gotten worse since the start of the COVID-19 pandemic. With the migration to more remote work, people are less inclined to venture out of the house these days. So it’s clear that strategies are needed to combat a growing 21st century public health problem.

Current guidelines recommend that adults should “sit less, move more.” But these recommendations don’t provide any specific advice or strategies for how often and how long to move.

Our work provides a simple and affordable strategy: Take a five-minute light walk every half-hour. If you have a job or lifestyle where you have to sit for prolonged periods, this one behavior change could reduce your health risks from sitting.

Our study also offers clear guidance to employers on how to promote a healthier workplace. While it may seem counterintuitive, taking regular walking breaks can actually help workers be more productive than working without stopping.

What still isn’t known

Our study primarily focused on taking regular walking breaks at a light intensity. Some of the walking strategies – for example, one-minute light walks every hour – did not lower blood sugar levels. We don’t know if more rigorous walking would have provided health benefits at these doses.

What’s next

We are currently testing over 25 different strategies for offsetting the health harms of prolonged sitting. Many adults have jobs, such as driving trucks or taxis, where they simply cannot walk every half-hour. Finding alternative strategies that yield comparable results can provide the public with several different options and ultimately allow people to pick the strategy that works best for them and their lifestyle.

The Conversation

Keith Diaz receives funding from the National Institutes of Health.

ShareTweetSharePin
Previous Post

Inflation bites: How rising food costs affect nutrition and health

Next Post

Andrew Bridgen: how anti-vaccine misinformation hampers the conversation about genuine vaccine injuries

Next Post
Andrew Bridgen: how anti-vaccine misinformation hampers the conversation about genuine vaccine injuries

Andrew Bridgen: how anti-vaccine misinformation hampers the conversation about genuine vaccine injuries

Most Read

What causes stuttering? A speech pathology researcher explains the science and the misconceptions around this speech disorder

What causes stuttering? A speech pathology researcher explains the science and the misconceptions around this speech disorder

December 15, 2022
morning back pain

Morning Again Ache Trigger Is Not the Mattress

October 11, 2021
lower back pain relief exercises

5 decrease again ache aid workouts

October 11, 2021
3 years after legalization, we have shockingly little information about how it changed cannabis use and health harms

3 years after legalization, we have shockingly little information about how it changed cannabis use and health harms

October 15, 2021
Good Night Sleep

6 Causes of Good Evening Sleep

October 11, 2021
bleeding in gum

When The Bleeding in gum Is Severe ?

October 11, 2021
Nasal vaccines promise to stop the COVID-19 virus before it gets to the lungs – an immunologist explains how they work

Nasal vaccines promise to stop the COVID-19 virus before it gets to the lungs – an immunologist explains how they work

December 14, 2022
Ten small changes you can make today to prevent weight gain

Ten small changes you can make today to prevent weight gain

October 12, 2021

COVID vaccines: how one can pace up rollout in poorer international locations

October 5, 2021

Multiple sclerosis: the link with earlier infection just got stronger – new study

October 12, 2021
Support and collaboration with health-care providers can help people make health decisions

Support and collaboration with health-care providers can help people make health decisions

December 16, 2021
Greece to make COVID vaccines mandatory for over-60s, but do vaccine mandates work?

Greece to make COVID vaccines mandatory for over-60s, but do vaccine mandates work?

December 1, 2021
The promise of repairing bones and tendons with human-made materials

The promise of repairing bones and tendons with human-made materials

January 4, 2022
Nurses’ attitudes toward COVID-19 vaccination for their children are highly influenced by partisanship, a new study finds

Nurses’ attitudes toward COVID-19 vaccination for their children are highly influenced by partisanship, a new study finds

December 2, 2022
How hot is too hot for the human body? Our lab found heat + humidity gets dangerous faster than many people realize

How hot is too hot for the human body? Our lab found heat + humidity gets dangerous faster than many people realize

July 6, 2022
Heart disease risk from saturated fats may depend on what foods they come from – new research

Heart disease risk from saturated fats may depend on what foods they come from – new research

November 29, 2021
News of war can impact your mental health — here’s how to cope

Binge-eating disorder is more common than many realise, yet it’s rarely discussed – here’s what you need to know

December 2, 2022
How regulatory agencies, not the courts, are imposing COVID-19 vaccine mandates

How regulatory agencies, not the courts, are imposing COVID-19 vaccine mandates

October 24, 2021
As viral infections skyrocket, masks are still a tried-and-true way to help keep yourself and others safe

As viral infections skyrocket, masks are still a tried-and-true way to help keep yourself and others safe

December 14, 2022
How to keep your pets safe in a heatwave

How to keep your pets safe in a heatwave

July 15, 2022
Four ways to avoid gaining weight over the festive period – but also why you shouldn’t fret about it too much

Four ways to avoid gaining weight over the festive period – but also why you shouldn’t fret about it too much

December 22, 2022
Too hot to handle: Climate considerations for youth sport during the hottest years on record

Too hot to handle: Climate considerations for youth sport during the hottest years on record

July 19, 2022
Why suicide prevention support is crucial for people with fetal alcohol spectrum disorder

Why suicide prevention support is crucial for people with fetal alcohol spectrum disorder

September 28, 2022
GPs don’t give useful weight-loss advice – new study

GPs don’t give useful weight-loss advice – new study

December 16, 2022
Late night eating may cause greater weight gain – new research points to why

Late night eating may cause greater weight gain – new research points to why

October 12, 2022
Catatonia: the person’s body may be frozen, but their minds are not – new study

Catatonia: the person’s body may be frozen, but their minds are not – new study

May 24, 2022
Medical societies and health-care companies may be too close for comfort

Medical societies and health-care companies may be too close for comfort

May 13, 2022
Cold showers: a scientist explains if they are as good for you as Wim Hof (the ‘Iceman’) suggests

Cold showers: a scientist explains if they are as good for you as Wim Hof (the ‘Iceman’) suggests

April 22, 2022
Nobel prize: how chilli peppers helped researchers uncover how humans feel pain

Nobel prize: how chilli peppers helped researchers uncover how humans feel pain

October 12, 2021

7 Health Benefits of Sweet Potatoes

October 12, 2021
  • Home
  • Health & Wellness
  • Disclaimer

© 2020 DAILY HEALTH NEWS

  • Home
  • Health & Wellness
  • Disclaimer
    • Terms of Use
    • Privacy Policy
    • DMCA Notice

© 2020 DAILY HEALTH NEWS