Recent research has shown that walking periodically for 5 minutes improves the health of those who spend a lot of time sitting.
Spending hours sitting is a recurring habit in modern life. However, a body of scientific evidence suggests that sitting for long periods of time can be harmful to your health. One of the most common consequences of this habit is, for example, the increased risk of thrombosis and varicose veins.
“Responsible for pumping blood and activating circulation, the calf muscles stop when we sit, making circulation difficult. This can cause water retention and, consequently, swelling and heavy, tired legs. This lack of “Pumping blood also leads to damage to the walls of the veins. The damage promotes the appearance of varicose veins, and the formation of blood clots that cause thrombosis,” explains vascular surgeon Dr. Aline Lamaita, member of the Brazilian Society of Angiology and Vascular Surgery.
“In rarer cases, the clot can still detach from the vein wall and travel through the bloodstream until it reaches the lung. This can cause a pulmonary embolism which can even lead to sudden death,” warns the doctor. The good news is that just five minutes of walking every half hour can offset the ill effects of sitting too long. This is according to a study published in January in the scientific journal Medicine & Science in Sports & Exercise.
I study
The difference between the study is that it tested five different types of “mini” exercises. That is, one minute of walking after 30 and 60 minutes of sitting, and five minutes of walking after half an hour and one hour of sitting. They also tried not to walk. Each of the 11 study participants, aged between 40 and 60, sat in an ergonomic chair for eight hours. They only got up to walk on the treadmill as instructed or to go to the bathroom.
Periodically, the researchers tested blood pressure and blood sugar levels, indicators of cardiovascular health. “We know that high blood pressure is associated with an increased risk of developing varicose veins, forming blood clots and the incidence of atherosclerosis, heart attack and stroke. Uncontrolled sugar levels, in turn, also affect the health of the arteries, blood flow and they can prevent blood flow to the heart,” says Dr. Aline.
Results
After analyzing the results, it was observed that five minutes of walking every half hour is the ideal exercise during long periods of sitting. That’s because it was the only amount of movement that significantly lowered both blood pressure and blood sugar levels.
What’s more, this walking regimen had a dramatic effect on how participants responded to meals, lowering blood sugar levels by 58 percent compared to those who sat all day without exercising. Even walking for a minute every half hour conferred modest benefits on blood sugar levels, while walking every hour had no such effect. Conversely, blood pressure was reduced by between 4 and 5 mmHG in all participants who walked compared with those who didn’t.
The researchers also measured the participants’ mood, fatigue, and cognitive performance periodically during the test, and observed that all walking regimens, except for walking one minute every hour, decreased fatigue and improved mood. . “These effects are important, as we tend to repeat pleasant behaviors and habits that make us feel good,” says the doctor.
Importance for health
Now researchers are testing 25 different doses of walking and their health effects in a wider range of people. “The study is extremely important in showing that even small amounts of movement throughout the day can significantly reduce the harmful effects of sitting for a long time, including reducing the risk of cardiovascular disease and other chronic conditions,” says the doctor. However, the practice of physical exercises is essential for optimizing health.
“In addition, it is essential to control weight, maintain a healthy eating routine and avoid smoking. And attention to long periods of sitting and lifestyle habits should be redoubled by individuals predisposed to developing thrombosis, such as obese people, smokers, ill of cancer, people using hormones or contraceptive pills, predisposed to blood clotting, pregnant women, the elderly and people with varicose veins,” he concludes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
