A FIVE-MINUTE STROLL EVERY HALF AN HOUR CAN OFFSET THE ILL EFFECTS OF SITTING STILL FOR TOO LONG
Taking regular breaks in the working day can significantly reduce blood pressure
ncreasing evidence suggests that sitting down too much can put our health at risk. According to the NHS, being inactive is linked to an increased risk of type 2 diabetes, some forms of cancer and early death. Due to this, its advice is to “move more, sit less”. But how often should we be getting up from our chairs and for how long do we need to move?
Now, researchers based at Columbia University, New York, have an answer: taking a five-minute walking break every half an hour can offset some of the harmful effects of prolonged sitting. The team had a group of 11 participants sit in ergonomic chairs for an eight-hour stretch, rising only for bathroom breaks or a prescribed period of walking on a treadmill. The exercise periods tested were one minute of walking after every 30 minutes of sitting, one minute every 60 minutes, five minutes every 30 minutes, five minutes every 60 minutes and no walking at all.
While sitting, the participants could use their phones, or a laptop, or could read, and were given regular meals. Their blood pressure and blood sugar were periodically measured throughout the study.
High blood pressure can increase the risk of heart attacks and strokes, while large blood sugar spikes can leave us feeling lethargic and irritable. Long-term blood sugar issues can raise the risk of conditions such as kidney disease, heart disease and dementia.
The researchers found that any amount of walking reduced blood pressure by 4-5mmHg compared to sitting all day – a significant reduction, as ideal blood pressure is usually considered to be between 90/60mmHg and 120/80mmHg.
“This is a sizeable decrease, comparable to the reduction you would expect from exercising daily for six months,” said study leader Keith Diaz, associate professor of behavioural medicine at
Columbia University.
IAdditionally, walking for five minutes every 30 minutes reduced blood sugar spikes after meals by more than 50 per cent. Walking for one minute every 30 minutes also led to a small reduction in blood sugar spikes. Walking every 60 minutes, whether for one minute or five, had no effect.
In addition, the scientists found that all of the walking regimens, except for one minute of walking per hour, led to significant improvements in mood and decreased fatigue.
“What we know now is that for optimal health, you need to move regularly at work, in addition to a daily exercise routine,” said Diaz. “While that may sound impractical, our findings show that even small amounts of walking spread through the workday can significantly lower your risk of heart disease and other chronic illnesses.”
The size of the JWST’s primary mirror – almost three times that of the Hubble Space Telescope.
The cost to build the JWST. That’s roughly four times the amount Elon Musk, one of the world’s richest people, earns in a year.