According to the Mayo Clinic, several studies have linked prolonged sitting to obesity, high blood pressure, high blood sugar levels and unhealthy cholesterol levels.
But how much exercise do you have to do to combat the damage of too much sitting? The researchers don’t say much.
In one randomized study, volunteers were asked to simulate a typical workday. Volunteers were asked to participate in light-intensity running every hour for varying lengths of time.
Researchers say people saw a reduction in blood pressure after exercising for just one minute every hour. Blood sugar spikes were also significantly reduced when people exercised for five minutes every half hour, the study authors said.
“We found that a five-minute walk every half hour was able to reverse many of the disadvantages of sitting,” said Keith Diaz of Columbia University Medical Center. NPR.
The study authors say that different durations of exercise can target different problems caused by sitting.
The study concluded, “While higher frequency and longer duration breaks (5 minutes each for 30 minutes) should be considered when targeting glycemic responses, lower doses may be sufficient to lower BP. ”
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