PHOTO: GETTY IMAGES Uninterrupted sitting for long hours has long been known to be linked to a higher risk of cardiovascular disease, diabetes and some cancers. That is why people who work at desks for long hours have long known it is important to take a walk now and then. But now, new University of Otago research has determined exactly how often we should be getting up and moving around. Lead author Dr Jen Gale completed the study as part of her PhD in human nutrition, and said a sedentary lifestyle could have a negative impact on our long-term health. ‘‘Long periods of uninterrupted sitting are linked to a higher risk of cardiovascular disease, diabetes and some cancers,’’ she said. ‘‘Finding simple ways to break up sitting could help reduce these risks.’’ Her study analysed 53 research papers and found taking a short walking break every 20 minutes led to the greatest reduction in blood sugar and insulin. ‘‘We’ve known for some time that breaking up sitting with short periods of activity can lower blood sugar and insulin levels after a meal. ‘‘What has been less clear is the best timing and type of activity, and whether the effects differ between groups. ‘‘Our results show these benefits appear to be strongest in people with diabetes and those living in larger bodies.’’ While researchers did not look at the length of break needed, most of the research papers they analysed were based on breaks of two-three minutes. Senior author and Dr Gale’s PhD supervisor, Dr Meredith Peddie, said she was not surprised by the results. However, they differed from ‘‘real-life’’ feedback, she said. ‘‘Many people tell us that taking a break every 30 minutes already feels too frequent, and they would prefer every 45-60 minutes. ‘‘Our results suggest that these longer intervals are likely to be much less effective at reducing blood sugar levels.’’ Dr Peddie said walking was the most impactful form of activity, but more research was needed. ‘‘Other activities — like dancing at home or in the office — may provide similar benefits, but we just don’t know that yet because no-one has studied it.’’ She said it was important to note the studies the researchers analysed were conducted in highly controlled laboratory settings. ‘‘The biggest challenge now is working out how to help people incorporate regular activity breaks into their everyday lives where sitting is so common.’’ john.lewis@odt.co.nz
