The results of a new research examining the effects of sitting for lengthy periods were recently published.
The research, published on Thursday in the journal of the American College of Sports Medicine, found that modest walking for five minutes every half hour helped reduce some of the elevated risk associated with sitting for lengthy periods of the day.
According to the study’s primary author, Keith Diaz, an associate professor of behavioral medicine at Columbia University Medical Center, the scientific world has known for decades that sitting increases raise risk of chronic illnesses including diabetes, heart disease, and some forms of cancer. There haven’t been any hard and fast rules on how long you may sit and how frequently you should be getting up and moving about until today.
The maximum speed is 1.9 miles per hour, which is far lower than the average person’s walking pace. The point is to get up from your seat every once in a while. In this research, we looked at the effects of varying amounts of sitting and walking time on a number of different health indicators. The research was well-conducted and followed good procedures, despite its small sample size.
Researchers have a hunch that inactivity is harmful because muscles play a role in controlling metabolic processes including glucose and lipid levels. But prolonged sitting prevents muscles from contracting and functioning at their best.
Does it still feel like too much to ask for five minutes every half an hour? Subjects’ blood pressure dropped significantly after doing even brief bouts of physical exercise, such as walking for one minute per hour. Further, all the people in the trial were otherwise healthy, suggesting that those with chronic diseases may benefit even more.
The research group discovered that people’s health benefited in more ways than simply their bodies when they took breaks from sitting. Researchers also saw an uptick in energy levels and a marked improvement in disposition.
Clearer instructions won’t matter if the atmosphere at work discourages frequent physical activity.
If you’re just looking at the bottom line of your job productivity, it’s possible that sitting at your desk and pounding away for 8 hours a day isn’t the best option. While standing workstations have gained in popularity, they may not be the solution.
The authors hope readers will take away from their study the realization that meeting their physical activity needs is within their grasp. If it’s not part of your company’s culture, getting up from your desk is not required during a move. Regular muscular movement isn’t the only option.
Box squats are easy to practice since all you have to do is stand up, squat down, then stand back up again and again. One alternative would be to take a dancing break if you could find some free time and place to do so. Most songs are at least three minutes long, so you can dance off the ill effects of sitting for long periods of time. More than that, however, dancing to your favorite songs is a certain way to lift your spirits.
Even if you have mobility issues or use a wheelchair, you may still find methods to break up your day. Each person should make a wide arc with their arms. It is possible to do stretches, side bends, and twists while seated in a wheelchair.
Deep breathing exercises that engage the diaphragm and cause the rib cage to move may improve posture and general health even if you are unable to move your legs and get out of a chair. The takeaway is to maximize your mobility within the constraints of your ability.
The minimum required for change might be rather low. Even if you have to sit for long periods of time at a time, you may still get some benefits by taking frequent movement breaks.