You’re probably sitting down for a significant portion of the day if your workday runs from 9 to 5. It’s common knowledge that sitting is bad for humans; numerous studies have linked sitting to a variety of conditions, including back discomfort and obesity.
However, a recent study under the direction of Columbia University’s associate professor of Behavioral Medicine Keith Diaz, Ph.D. outlines the steps we should take to mitigate the negative effects of prolonged sitting (1). How? by outlining the precise number of times and duration that we must stand up.
The Impact of Fitness “Snacks”
Eleven adults participated withinside the have a examine and evaluated various mini-walking sessions, dubbed exercise “snacks. For 8 hours, the 11 volunteers sat in an ergonomic workplace chair, handiest growing to apply the restroom or for his or her allocated exercise “snacks.
The participants were given permission to work, read, or use their smartphones while they sat there. The researchers took their blood pressure and blood sugar readings, which are useful indicators of cardiovascular health.
It should come as no surprise that the best ratio was five minutes of walking for every thirty minutes of sitting. The surprising thing was how advantageous this exercise “snack” was. Even though it might not seem like much, taking a five-minute walk break can counteract some of the negative impacts of sitting all day.
The Five-minute Walk’s Efficacy
In particular, the study discovered that walking for five minutes lowered blood pressure and blood sugar levels in a statistically meaningful way. Compared to individuals who sat all day, those who walked for five minutes every thirty minutes experienced blood sugar rises that were 58% lower after substantial meals.
The findings also indicated that, albeit not nearly as much, walking for one minute every thirty minutes was beneficial. Blood sugar levels were not improved by walking for one minute or five minutes once every hour.
The fact that all workout “snacks” considerably lowered blood pressure by 4 to 5 mmHg is maybe even more intriguing. This is a significant reduction, like what you would get from six months of daily exercise. (2)
During the Workday, Get Moving
The findings also demonstrated that all the snacks improved mood and reduced weariness, except for exercising for one minute per hour. People generally tend to copy behaviors that cause them to experience properly, and which might be enjoyable.
The outcomes on temper and fatigue are important. This was a very tiny study with only 11 individuals, so researchers had to be cautious about the findings. Nevertheless, knowing how often and for how long they should move to offset the consequences of sitting was incredibly beneficial.
Luckily, more research on this topic is being done by the same team of academics, who are testing 25 different exercise “snacks” on a bigger sample size. As of right now, setting up a walking meeting, purchasing a standing desk, or getting up to go get coffee can all be beneficial to our health.
These suggestions will help you walk more during the workplace if you’d like to:
- Purchase a treadmill workstation. A treadmill desk might be an excellent method to meet your daily step goal if it fits into your budget.
- Use a step counter. Numerous fitness trackers and smartwatches measure your steps. Another way to encourage yourself to get out and walk on a regular basis is to set and strive for a daily step target.
- Make a note of it. Place a reminder on your calendar or mobile phone. If you forget to walk, you cannot walk!
- Go for lunch-time walks. On your lunch break, fit it a little time for a brisk walk. Take the walking paths around the workplace or nearby areas.
- Move and converse. Do you need to check in with a parent, child, or sibling, speak with your landlord, or phone the airline to change your flight? Take a stroll as you make that call.
- Start a walking group within the workplace. Doing this accomplishes two things: having a support system of accountability buddies and fostering solidarity.
Eating healthy foods, taking a supplement with soothing elements, and doing some moderate stretching at your desk are some strategies to improve your mood and decompress during the workday.
After testing a variety of walking breaks, researchers discovered that walking for five minutes once every thirty minutes is the best way to get the most advantages.
Sources |
- Breaking Up Prolonged Sitting to Improve Cardiometabolic Ris… : Medicine & Science in Sports & Exercise (lww.com)Breaking Up Prolonged Sitting to Improve Cardiometabolic Ris… : Medicine & Science in Sports & Exercise (lww.com)
- Rx for Prolonged Sitting: A Five-Minute Stroll Every Half Hour | Columbia University Irving Medical Center
Michaela thompson says
Love the tips! I am working to increase my NEAT and have learned the best way to do this is by walking more throughout the day. I live in a cold climate, and getting a walking pad is one of the best things I’ve ever done for myself!
Jasmine Feliciano says
That’s so awesome! I’ve been thinking about getting the walking pad myself. Looks like a great investment 😊 Thank you for stopping by!
Angelia says
Great tips! The lunchtime walks helped me when I was working away from home, both physically and mentally, by clearing my mind as my own little ctrl alt delete. Thanks for sharing!
Jasmine Feliciano says
Thank you! I agree, those mid-day walks at the office are so helpful 😊