Those of us who sit at a desk for most of the day know the importance of taking a break, but new University of Otago – Ōtākou Whakaihu Waka research has determined exactly how often we should get up and move around.
The study found taking a short walking break every 20 minutes leads to the greatest reduction in blood sugar and insulin.
Dr Jen Gale
Lead author Dr Jen Gale, who completed the study as part of her PhD in the Department of Human Nutrition, says a sedentary lifestyle can have a negative impact on our long-term health.
"Long periods of uninterrupted sitting are linked to a higher risk of cardiovascular disease, diabetes and some cancers," Dr Gale says.
"Finding simple ways to break up sitting could help reduce these risks."
Published in the journal Obesity Reviews, the study analysed 53 research papers.
"We've known for some time that breaking up sitting with short periods of activity can lower blood sugar and insulin levels after a meal," Dr Gale says.
"What has been less clear is the best timing and type of activity, and whether the effects differ between groups.
"Our results show these benefits appear to be strongest in people with diabetes and those living in larger bodies."
While researchers did not look at the length of break needed, most of the research papers they analysed were based on breaks of 2-3 minutes.
Senior author and Dr Gale's supervisor Dr Meredith Peddie, also of the Department of Human Nutrition, was not surprised by the results, but says they differ from real-life feedback.
"Many people tell us that taking a break every 30 minutes already feels too frequent, and they would prefer every 45-60 minutes," Dr Peddie says.
"Our results suggest that these longer intervals are likely to be much less effective at reducing blood sugar levels."
Dr Peddie says walking was the most impactful form of activity, but more research is needed.
"Other activities – like dancing at home or in the office – may provide similar benefits but we just don't know that yet because no one has studied it," she says.
"Importantly, the studies we analysed were conducted in highly-controlled laboratory settings.
"The biggest challenge now is working out how to help people incorporate regular activity breaks into their everyday lives, where sitting is so common."
Publication:
Jennifer T. Gale, Hannah Martin, Jillian J. Haszard, Meredith C. Peddie
Obesity Reviews
