How to avoid a sedentary lifestyle at work?

Do you have a job that does not allow you to move enough every day? Scientists from Columbia University in New York have looked into the matter. Here are their tips, to fight against a sedentary lifestyle. Indeed, a sedentary lifestyle can promote chronic pathologies such as diabetes, cardiovascular diseases or cancers, leading to a risk of premature death.

Walk a few minutes every hour

The researchers recruited 11 volunteers, and had them sit for eight full hours, to mimic standard working days. They were observed for five days in a row, but the experts changed the rules during this observation. For example, for one day, participants had to remain seated with only a few minutes to go to the bathroom.

On other days, the scientists tested different strategies to interrupt the volunteers’ sitting position with a short walk: one minute every half hour or five minutes every hour. Objective: to find the shortest possible walking time, which would be enough to compensate for the harmful effects of the sitting position.

Walking little but regularly, the right strategy

In their findings, published in the journal Medicine & Science in Sports & Exercise, the experts therefore note that it is necessary to walk at least five minutes every half hour to counterbalance the effects of a sedentary lifestyle. “By measuring changes in blood sugar and blood pressure, we found that a light five-minute walk every half hour was the only strategy that significantly lowered blood sugar compared to sitting all day.” write the researchers. “5-minute walks every half hour reduced spike in blood sugar after eating by almost 60%”.

Reduction in blood pressure

This approach also has positive effects on blood pressure, which has dropped four to five points compared to the measurement taken while sitting all day. “However, even a light walk of one minute every hour reduced blood pressure by five points.“say the authors.

Mental health assessment

In parallel with these measurements, the scientists asked the volunteers to assess their mental health using a questionnaire. “We found that compared to sitting all day, a light five-minute walk every half hour reduced feelings of fatigue, put participants in a better mood, and helped them feel more energized.”.

The same observation is noted by the researchers for participants who walked once an hour. “Although it may seem counterintuitive, taking regular walk breaks can actually help workers be more productive than working non-stop.” conclude the researchers.