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#1 11-09-2021 07:25:39

geemong
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Move for 3 minutes every half hour, to counter the ill effects of sitt

Move for 3 minutes every half hour, to counter the ill effects of sitting


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Sitting for hours at a desk can play havoc with our metabolic health, contributing over time to high blood sugar and high
cholesterol, even in people who otherwise seem mostly healthy.

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But a practical though small new study shows that standing up and moving every 30 minutes for about three minutes may
lessen the health impacts of over-sitting.

The study found that climbing several flights of stairs, bopping through some jumping jacks or squats, or even taking
as few as 15 steps during these mini-breaks improved aspects of blood sugar control among office workers,
without noticeably interrupting their work flow.

But the study, which involved 16 middle-aged, white-collar workers at high risk for Type 2 diabetes, also indicates that
these bi-hourly, three-minute breaks likely represent the minimum amount of movement needed to protect metabolic
health.

While 15 steps twice an hour may be a good start, they should not be the only steps we take toward reducing
how much we sit.


THE CURSE OF NON-STOP SITTING
For most of us, sitting is not just commonplace but constant. According to epidemiological studies, adults in
the United States typically sit for about six and a half hours a day, with most of that time uninterrupted by standing or
strolling.

This postural lassitude likely accelerated during the pandemic. Preliminary data suggests that many of us are more
inactive now than in 2019, especially if we have children and jobs.

Such relentless sitting squashes metabolic health. Or, as the new study’s authors write, “Every waking hour spent
in sedentary postures (that is, sitting or lying) increases risk for metabolic syndrome and Type 2 diabetes.”


STUDYING THE EFFECT OF SMALL MOVEMENT BREAKS
Helpfully, frequent breaks from sitting improve blood sugar control and cholesterol levels, past studies show.
But much of that research took place in university labs and lasted only a day or two, conditions that do not reflect
real life.

So, for the new study, which was published last month in The American Journal of Physiology: Endocrinology and
Metabolism, an international consortium of scientists, led by researchers at the Karolinska Institute in Stockholm,
Sweden, decided to see what would happen if office workers agreed to break up their sitting time, over three weeks,
in their normal workplace.

They began by recruiting 16 middle-aged men and women in Stockholm with sedentary desk jobs and a history of obesity,
putting them at high risk for metabolic problems like diabetes. They checked the volunteers’ current metabolic health and
asked them to wear activity monitors for a week, to get baseline numbers.

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