Walking for 5 minutes reduces the risk that prolonged sitting could represent 0:50
(CNN) --
I'm sure you've heard about the dangers of sitting all day, but in most jobs there's not much you can do about it, right?
A new study looking at the consequences of spending too much time sitting suggests otherwise.
According to the study published Thursday in the academic journal of the American College of Sports Medicine, five minutes of brisk walking every half hour can help alleviate some of the increased risk of sitting for long periods of the day.
The scientific community has known for decades that sitting can increase the risk of chronic diseases such as diabetes, heart disease and certain cancers, says Keith Diaz, the study's lead author and associate professor of behavioral medicine at the University of California Medical Center. Columbia University.
But until now there were no clear guidelines on how long you can sit and how often you need to move.
"We've known for probably a decade that sitting increases the risk of most chronic diseases and the risk of premature death," says Diaz, who is also director of the Exercise Testing Laboratory at the Center for Behavioral Cardiovascular Health at college.
"Like how much fruits and vegetables to eat and how much exercise to get, we need to give (people) specific guidance on how to combat the harms of sitting."
The pace can be as light as 3 km/h, which is slower than most people normally walk, Diaz said.
The objective is to interrupt sedentarization with some movement.
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For this study, several health markers were measured in different combinations of sitting and walking periods.
Although the sample size was small, the study was rigorous and had a solid methodology, said Matthew Buman, director of the College of Health Solutions at Arizona State University.
Buman was not involved in the study.
These exercises reduce negative effects if you are sitting all day 1:44
Scientists still don't know exactly why sitting is so bad, but the working theory is that muscles are important in regulating things like blood sugar and cholesterol levels.
But when you sit too long, your muscles don't get a chance to contract and function optimally, Díaz explains.
Does five minutes every half hour still seem like too much?
Even small "activity snacks," such as walking for a minute every hour, lowered the study participants' blood pressure by a "considerable amount," according to Diaz.
And all of the study participants were generally healthy adults, which means that people with chronic illnesses may gain even greater benefit, Buman said.
Many workplaces require people to sit for long periods of the day, but it's important to find ways to exercise, experts say.
Credit: Adobe Stock
Why your job should approve it
Even with clearer guidelines, moving around regularly can still seem unachievable if the work culture doesn't encourage it.
"There are many of us who lead an inactive or sedentary lifestyle, or work sitting down," explains Díaz.
"There are social norms that if you get up from the table, people think you're not working."
Díaz has worked to convince employers of the importance of moving during the workday, not only for individual health, but also for the bottom line.
This is an easy (and even fun) way to get your body moving again and taking the steps you need, according to science
"Sitting is an occupational hazard, and a healthy employee is more productive," he says.
The team found that participants who interrupted their time spent sitting did not just benefit from their physical health.
They also found that they reduced fatigue and improved mood, according to Díaz.
"Sitting at a desk and working non-stop for 8 hours may not be so great if you're concerned about work productivity," he added.
And while standing desks are popular, they may not be the answer.
"I'm not sure there is solid scientific evidence that standing is better than sitting," Diaz says.
"I worry that people get the false feeling that they're healthy because they're using this desk, and maybe they're not really much better."
How to move more at work
What Díaz wants people to take away from this study is that it is possible to move enough.
Moving doesn't have to mean getting up from your desk if it's not part of workplace culture, says Dana Santas, a CNN fitness contributor and mind-body trainer for professional athletes.
The most recent research only looked at the effectiveness of walking, but Santas said there are other ways to move your muscles regularly.
"You can just practice box squats, gently getting up and sitting down and then getting back up and repeating that move over and over again," Santas said by email.
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If you get a chance to get more space, Santas loves to recommend a dance break.
"Since most songs are at least 3 minutes long, you can dance to eliminate the negative effects of sitting too long. And dancing to your favorite songs will also lift your spirits."
For people with limited mobility or who use a wheelchair, there are still accessible ways to break a sedentary lifestyle.
Everyone should stretch out and wave their hands in all directions, says Santas.
And someone in a wheelchair can do stretches, side bends and twisting exercises from the chair, he added.
"Even when you can't move your lower body and get up from a chair, active deep breathing, using your diaphragm and moving your ribs, is beneficial for posture and overall health," Santas explains.
"The general message is to move in as many ways as possible based on your abilities," says Buman.
The bar for the movement does not have to be very high, adds Díaz.
"As long as you can interrupt your sitting time with some type of movement breaks, you'll still get some benefit," he said.
sedentary lifestyle