By now you’ve likely heard the reports that sitting for more than eight hours a day can lead to negative health effects like heart disease, poor blood circulation and stroke. While that information may be scary, researchers say you can prevent the damage by breaking up your seated sessions with short walks.
The study conducted by researchers at Indiana University found that impaired blood flow in the leg arteries can be reversed by breaking up your sitting regimen with five-minute walking breaks.
Medical evidence suggests that blood can pool in the legs and cause poor blood flow to the heart. In fact, research suggests that normal blood flow can be impaired by as much as 50 percent by just one hour of sitting. Scientists say just 300 seconds of walking every hour can combat the issue.
“American adults sit for approximately eight hours a day,” said Saurabh Thosar, the study’s lead author. “The impairment in endothelial function is significant after just one hour of sitting. It is interesting to see that light physical activity can help in preventing this impairment.”
Thosar noted that individuals who walked for five minutes after an hour of sitting did not experience poor blood circulation.
The Study
For their study, researchers examined a group of healthy males between the ages of 20 and 35, although they did not regularly exercise. Participants were told to break up their sitting patterns with five minutes of walking, and researchers determined it led to better blood circulation. In fact, researchers said breaking up long chunks of sitting is better than going for a longer workout after a particularly lengthy sitting session. They cited a study that found that six hours of sitting counteracted the positive health benefits of one hour of exercise. Researchers say sitters should opt for regular exercise, and hourly movement.
“Walking definitely increases blood flow in the legs,” added Thosar.
While standing workstations are becoming more people, Thosar concluded that standing is better than sitting, but not as beneficial as walking.
“If it’s static and people are not moving, perhaps people are still not using their muscles as much as during walking,” he concluded.
Dr. Silverman comments
This study echoes the usual sentiments I perpetuate on this blog. Treat your body right, as you only get one. Get regular exercise, avoid sitting for too long and eat right.
It’s interesting that 30 minutes of walking spaced out at the end of each hour is more beneficial than sitting for six hours and then working out for an hour, but it makes sense. It’s like doing dishes. It’s easier to do a few after each meal than do a weeks worth that you’ve continually been putting off. Just like your health, taking regular preventative measures is better than trying to eat healthy on Monday after a caloric and lethargic weekend.
Related source: Washington Post
