Sunday, January 29, 2023

The 5×30 Formula: How Often You Need to Get Up and Move If You Spend a Lot of Time Sitting, According to a Study

Overweight, obesity and diabetes, among other non-communicable diseases, are on an alarming rise. Poor diet is one of the factors driving this progression, but it is not the only one: physical inactivity also plays a central role.

The causes of the problem are clear: world population eats poorly and moves less, On that last point, there is growing evidence to suggest that prolonged sitting, a major part of modern life, is dangerous to your health, even if you exercise regularly.

As a result, health professionals recommend that people of all ages spend less time sitting or lying down And add minutes to the pace.

The slogan can be difficult to follow, especially for people who spend many hours in a chair for work or other reasons. For this reason more and more scientific studies Try to respond that help counteract the damage Linked to an unhealthy lifestyle.

A sedentary lifestyle increases the risk of developing diseases. Photo shutterstock.

In this context, a new work by exercise physiologists from Columbia University (USA) entitled “Breaking prolonged sitting for improving cardiometabolic risk: a dose-response analysis of a randomized crossover trial”.,

How many times do we have to get up from our chairs? and for how long? These were the central questions the researchers tried to answer and thus arrived at a formula that linked benefits.

The study, led by Keith Diaz, professor of behavioral medicine at Columbia University College of Physicians and Surgeons, was published in. Medicine and Science in Sports and ExerciseJournal of the American College of Sports Medicine.

Unlike other studies that tested one or two activity options, this job tried five combinations many differentWalk for 1 minute after every 30 minutes of sitting, 1 minute after 1 hour, 5 minutes every half hour and 5 minutes of walking after 60 minutes of sitting. The option of not running was also tested.

“If we hadn’t compared several options and variety in the frequency and duration of exerciseWe’ll only be able to provide people with our best guesses about the optimal routine,” Diaz said.

The study involved 11 adults who attended the lab of the team led by Diaz. Everyone was asked to spend eight hours sitting in an ergonomic chair, getting up only for isolated walks on a treadmill or to go to the bathroom.

Researcher controlled interference To make sure participants weren’t over- or under-exercising, their blood pressure and blood sugar, two key indicators of heart health, were measured regularly.

Participants were allowed to work on computers, read, and use their phones during the sessions, and were given standardized meals.

5×30, the formula for success?

The researchers found that the optimal amount of movement was a five-minute walk every half hour. it was the frequency and the amount that significantly reduced both blood pressure such as blood sugar,

Additionally, this walking regimen had a significant effect on how participants responded to large meals, reducing blood sugar spikes. from 58% than sitting all day.

take a walk one minute every half hour It also provided modest benefits for blood sugar levels throughout the day, whereas walking every 60 minutes (whether for one minute or five minutes) provided no benefits.

The full amount of walking lowered blood pressure significantly more than sitting all day.

In addition, all “relaxations” (except walking for one minute every hour), resulted in a significant reduction in fatigue and a marked improvement in mood.

“Los effects on mood and fatigue are important,” said the study authors. “People tend to repeat behaviors that make them feel good and that they enjoy.”

Researchers at Columbia are currently testing 25 different doses of walking on health outcomes in a larger and more diverse sample of people: Participants in the current study were in their 40s, 50s, and 60s, and most did not have diabetes or high blood pressure,

“What we know now is that for optimal health, you need regular movement at work, in addition to a daily exercise routine,” Diaz said.

They Recommend Getting Up And Moving Around At Least Once Every Half Hour.  Photo Shutterstock.

They recommend getting up and moving around at least once every half hour. Photo shutterstock.

“While this may seem implausible, our findings also show small walk during the workday can significantly reduce the risk of heart disease and other chronic conditions,” they concluded.

other formulas

The formula the Columbia University researchers arrived at is close to those arrived at in previous work and by colleagues who have led similar studies.

Using data from six studies involving more than 130,000 adults in the United Kingdom, the United States and Sweden, Diaz and her team applied a technique called composition analysis to determine how different combinations of activities Are included. moderate to vigorous exercise (such as walking, running, or other activities that increase your heart rate) and light physical activity (such as housework or the occasional walk) and sedentary behavioraffect the death rate.

The ideal combination to live longer and better, as they found in the review, a 3 to 1 formula, That is, do three minutes of moderate to vigorous activity or 12 minutes of light activity per hour of sitting.

Diaz offered those results, saying, “While there will always be sitting in our lives, as with most things in life, it’s about sitting in moderation. The key is to find the right balance between sedentary time and physical activity.” Has been.”

While other work by scientists at the Karolinska Institute in Sweden showed that get up and walk for about three minutes every half hour This can reduce the health consequences of prolonged sitting.

Research involving 16 middle-aged men and women from Stockholm with sedentary office jobs and a history of obesity showed that walking several flights of stairs, doing a few jumping jacks or squats, or taking these mini-breaks Taking a few steps during the workday improves aspects of blood sugar control, without significantly disrupting it.


Do you want to read more about exercise and physical activity?

These notes may interest you:

➪Express Training: Can You Get Full Body Work in Just 20 Minutes?

➪ How to increase the use of treadmill in the gym to burn more fat

➪ Eating, physical activity, sleep and sexuality after 60: advice from a self-care manual

➪ Three strength exercises for people over 50

➪ Six Tips for Getting Started Running at 60


➪ Do you have a question about health and fitness that you want us to address in the section notes? Enter the Clarins Help Center by clicking here, enter message to the editor and then to questions for the good life, Write and send us your query. Ready!

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