I think we all appreciate that as we get older, it is easier to sit down and stay there.
There is nothing wrong with that, however sitting for long periods plays havoc with metabolism, and contributes over time to high blood sugar and high cholesterol.
A study led by Jonathon A B Smith and Miaden Savikj, from Karolinska Institutet, Stockholm, Sweden, published in the American Journal of Physiology, found forcing yourself to stand up and move every 30 minutes for about three minutes may lessen the health impacts of over-sitting.
The study found that climbing several flights of stairs, bopping through some jumping jacks or squats or even taking as few as 15 steps during these mini-breaks improved aspects of blood sugar control.
In addition, the study found 16 middle-aged people at high risk for Type 2 diabetes, indicated that bi-hourly, three-minute breaks likely represent the minimum amount of movement needed to protect metabolic health. 15 steps twice an hour may be a good start, but we need to do more.
For most people, sitting is constant. According to epidemiological studies, adults in the United States typically sit for about 6½ hours a day, with most of that time uninterrupted by standing or strolling. It is highly likely that COVID-19 has exacerbated the hours spend sitting.
“Every waking hour spent in sedentary postures (that is, sitting or lying) increases risk for metabolic syndrome and Type 2 diabetes,” said the authors.
Take frequent breaks from sitting, even if you need assistance to walk – as James Brown famously sang: “Get Up Offa that Thing”.
