While it’s well-accepted that quality movement is required to counteract the effects of prolonged sitting, there is no real consensus on how much, and what kinds, of movement will have optimal measurable results. As people age and often grow more sedentary, it’s critical that we know what types of “sedentary interruption bouts” will have a positive effect on an individual’s health.
Here is what some recent research is showing:
In a study performed by the American Council on Exercise (ACE) – the research demonstrates that low-intensity movement interruptions are an effective means of combating sedentary behavior if an individual is able and willing to get up and move once per hour for at least 5 minutes. Duration and frequency proved more important than increasing movement intensity.
In a study published in the Annals of Internal Medicine (2017) – Adults who interrupted sedentary time with movement (at least) every 30 minutes had the lowest mortality rate.
In a study published in Diabetes Care (2016) – A 3-minute activity break (walking or simple body-weight resistance) after 30 minutes of sitting significantly lowered blood glucose, insulin levels, c-peptide and blood triglycerides.
So, what to do, whether you are sitting at your desk or just on your sofa – set a timer on your smart phone to remind you to get up and move; get a stand-up desk; stand and pace while talking on the phone; schedule walking meetings; take the stair; move during commercial breaks. Bottom line, consciously look for opportunities throughout your day to get up and move.
(ref: ACE Fitness Journal)
Recipe of the Week:
Chicken Chow Mein is a classic Chinese dish served with fried egg noodles, this healthier version uses sweet potato noodles or “swoodles” in its place. But it tastes just like the real deal. Prep all your ingredients in advance before you start cooking.
Quote of the Week:
“No one looks stupid when they’re having fun.”
- Amy Poehler