This one isn’t for the hard-core fitness types, it’s for those like me who are concerned they are sitting too much. In the first post, I reported on a Lifehacker story that suggested you could avoid some of the negatives of too much sitting by:
- Getting regular breaks during sedentary activity
- Getting about 30 minutes of activity a day
Here’s a litte more detail from the study Lifehacker referenced:
Participants were aged 45-65 and were either overweight or obese with a body mass index of 31.2 kg/m2 (overweight or obese). Each participant was required to participate in three separate daily sitting schedules with a break of six days between each of the days. In the first trial condition, each participant sat for 5 hours with no break. In the second experiment, they walked on a treadmill at a light-intensity pace for 2 minutes every 20 minutes. And in the third trial condition, they walked on a treadmill at moderate-intensity pace for 2 minutes every 20 minutes.
Importantly, the researchers found that the benefit of walking at a light intensity pace was almost identical to walking at a moderate intensity pace, suggesting that it was not so much the amount of effort put into the break that was critical but the act of standing up and moving and thereby reducing sitting time was intrinsically beneficial.