Today I’d love to share a timely news item which I first heard about on my morning news podcast: walking for just 5 minutes every half hour cuts many health risks from a sedentary lifestyle (1). That is quite a time commitment, but even if you can’t get up and stroll every 30 minutes, you are likely to see great health benefits!
Walking for just 1 minute per half hour and simply standing as opposed to sitting were still helpful, though not optimal.
Blood pressure and blood sugar readings were examined in a recent study. Increased readings in these tests are indicators of diabetes and hypertension respectively. Considering that more than a 1 in 3 (2) American adults have pre-diabetes and 1 in 10 (3) have diabetes, it’s easy to see how these findings are important. Even more shocking, nearly half of American adults have hypertension (4). To be able to significantly improve these conditions is an incredible opportunity!
This study tested many different combinations of sitting and leisurely walking and found that the optimal timing of 5 minutes walking per half hour yielded the best results for the minimum amount of effort. In terms of blood glucose levels, this resulted in a 58% reduction in blood sugar spikes after eating (5). Blood pressure readings dropped about 5 mmHg (5).
Movement, whether it is walking or comes in another form, is particularly important for our blood sugar. NPR interviewed Dr. Loretta DiPietro who explained how this works:
When we exercise, our muscles require glucose – sugar – as the fuel source…when we contract our muscles, our bodies use [transporter proteins] which rise to the surface of the muscle cell and escort glucose molecules into the cell. So, physical activity helps to clear glucose out of the bloodstream into the muscle where it can be stored and utilized. And this helps lower blood sugar (6).
Dr. Keith Diaz, as quoted in Medical News Today, explained the blood pressure improvement as follows:
The sitting posture creates bends and constrictions in the blood vessels of the legs,” Dr. Diaz said. “In other words, sitting puts a kink in your legs’ blood vessels. This ultimately changes blood flow and can lead to increases in blood pressure.” Dr. Diaz concluded that “regular short walks can prevent the changes in blood pressure by regularly restoring blood flow to the legs.” (5)
For those of us who work at sedentary jobs, it can be challenging to find excuses to get up and walk throughout the work day. Getting a standing desk may work for some (7). Squats in and out of your chair are another option. Just remember that any active movement, even if it is just your arms, can be helpful.
Of course walking has many other benefits, including support of weight management (7). With all of its benefits, low cost, and ease of implementation, walking is a very healthy form of exercise.
We are all individuals so I recommend talking to your own healthcare provider to learn what workout would be best in your particular case.
(1). https://journals.lww.com/acsm-msse/Abstract/9900/Breaking_Up_Prolonged_Sitting_to_Improve.200.aspx
(2). https://www.cdc.gov/diabetes/basics/prediabetes.html
(3). https://www.cdc.gov/diabetes/basics/type2.html
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