New research by exercise physiologist Keith Diaz at Columbia University Irving Medical Center (USA) shows that every half hour you should walk lightly for 5 minutes, because it is good for your health and helps reduce the risk of blood sugar spikes by 60%.
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| Every half hour you should walk for 5 minutes to reduce the harmful effects of sitting in one place for a long time. (Illustration: Istock) |
According to CBS , scientists have long known that sitting too much can increase the risk of heart disease, diabetes and even some forms of cancer.
"Every half hour, take a brisk five-minute walk. This will offset many of the negative effects of sitting," says Dr. Keith Diaz.
The study adds to growing evidence that breaking up long periods of sitting is necessary even if someone is exercising daily. You don’t have to do anything drastic, just taking a slow walk can make a surprising difference, the researchers say.
"Taking a five-minute walk every half hour reduced the risk of blood sugar spikes by 60 percent," says Dr. Diaz. "Those are similar levels to what you would see if someone were using insulin injections to control their blood sugar."
The researchers stressed that these short breaks should not be considered a substitute for regular exercise. However, they are essential for people who have a habit of sitting for too long.
Another recent study by researchers at the University of Cambridge in the UK looked at other data on the health benefits of walking. They found that walking briskly for 11 minutes a day or walking 75 minutes a week can reduce the risk of heart disease, stroke, and some cancers.
Specifically, according to Live Science, spending at least 11 minutes a day on physical activity, or 75 minutes a week, can reduce the risk of cardiovascular disease by 17%. The same amount is associated with a 7% reduction in cancer risk.
They also found that 11 minutes of moderate physical activity, such as brisk walking, could reduce the risk of premature death by 23%. So if everyone did this every day, 1 in 10 premature deaths could be prevented.
Researchers say that doing some physical activity is better than doing nothing. It's also a good place to start, and if you find 75 minutes a week manageable, you can try gradually increasing it to the recommended amount.
Moderate physical activity is defined as activity that increases your heart rate and makes you breathe faster. It does not have to involve sports or running that make you out of breath.
For example, try walking or cycling to work or school instead of using the car or taking part in active play activities with your children or grandchildren.
Walking burns calories and helps you lose weight. If you walk regularly, you will see the benefits. Even if you don't lose weight, your clothes will fit better.
Walking daily boosts your metabolism by burning extra calories and preventing muscle loss, which often occurs as you age. Just walking just a mile or so home from work can help you lose 2% of your body fat in a month.
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| 7 harmful effects of sitting too much. (Source: Dan Tri) |
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