You've been sitting for hours? How to reduce the damage that such action does

This is the main conclusion of a study published in the magazine “Medicine & Science in Sports & Exerciase”.

In this study, participants who were healthy settled in a laboratory for eight hours a day, representing a standard work day.

In one day, they stayed sitting for all eight hours, with only a few short toilet vacations. In other days, researchers tested various strategies to disrupt sitting by walking lightly. For example, on one day, the participants walked for a minute every half hour, while on another day, they walked for five minutes each hour.

The goal was to find the minimum walking needed to soften the harmful effects of the long-term sit-down. Researchers measured changes in blood sugar levels and blood pressure, two major risk factors for heart disease.

The study showed that light walkings for five minutes each half hour were the only ones who significantly reduced blood sugar levels compared with sitting throughout the day. These walks reduced sugar growth after food by almost 60%. This strategy also reduced blood pressure. Even shorter and rarer walks showed improvements. For example, just one minute of easy walking each hour reduced tension.

In addition to the physical benefits of walking, there were important benefits in mental health. Those who walked for five minutes every half hour reported less fatigue, better spirituality, and feeling more energetic. Even walking once an hour was enough to improve the mood and reduce the feeling of fatigue.

A life - style in which you have to sit for long periods leads to chronic diseases such as diabetes, heart disease, and some types of cancer at higher rates than those moving during the day. It also significantly increases the risk of early death, Annabel quotes.

Even if you engage in physical activity each day, it may not be enough to reduce the damage that a person has caused for long periods of time.