Whether at home or in the office: those who work on the PC tend to sit for hours. Researchers at Columbia University in New York found that short, regular breaks in movement during the workday may be enough to offset the effects of long periods of sitting. A five-minute walk every 30 minutes was enough, the study shows.
These short walking breaks can improve mood, reduce fatigue, and also increase overall well-being, according to researchers. This works because the short movement gets the body moving again – walking can help regulate blood pressure and blood sugar levels.
Regular activity can also have a balancing effect. 150 minutes of moderate-intensity physical activity per week is recommended.
On the other hand, those who sit for a long time are exposed to an increased health risk. They have a higher risk of cardiovascular disease, diabetes, obesity and high blood pressure.
Eight-hour day with 40 minutes of activity
For the study, researchers examined 11 participants in a laboratory where they sat for eight hours. During that time they were allowed to work, read and use their cell phones. Each participant adhered to different rest times, during which they walked for a few minutes or remained seated. Getting up every 30 minutes for a five-minute walk was found to be most beneficial.
As muscles are used again during breaks, they help regulate blood sugar and cholesterol levels. Purely sitting posture, on the other hand, leads to narrowing of blood vessels in the legs, which leads to increased blood pressure. Regular short walks can prevent these changes in blood pressure.
In an eight-hour workday, five minutes every 30 minutes already provides 40 minutes of activity. If you add a 15-minute walk during your lunch break, you’ve already done nearly an hour a day of work for your health.