Want to keep healthy? Reduce sitting period by 21 minutes

businesswoman at standing desk on bike
It may be well worth coming up with innovative alternatives for decreasing sedentary time on the job, new research indicates.
It’s an established actuality that protracted sedentary time presents serious dangers to our wellness. However, what do people do about this? A new study explores.

Within our contemporary everyday life, office-based work has gotten increasingly more widespread, and we devote a growing amount of time being amused by streaming solutions and social websites.

This causes many people spending too much time sitting in reality, a recent poll has demonstrated that men and women in the USA spend an average of about 13 hours daily being more sedentary.

But too long sitting could be harmful to our health. Prolonged sitting was revealed to increase the probability of type two diabetes, heart disorder, and early death.

However, inadequate studies have explored whether decreasing sedentary time is really possible given the requirements of our contemporary way of life, and if such a decrease brings some health benefits for those that are currently in great health.

That is the reason researchers in the University of Jyväskylä at Finland set out to analyze the effects of decreasing sedentary period over a span of 1 yearold.

The very first and corresponding author of this research is Dr. Arto Pesola, of this university’s journal Research Center at the Faculty of Sport and Health Sciences, along with also the findings were printed in the journal PLOS One.

Is decreasing sedentary time potential?

Dr. Pesola and staff ran a “cluster-randomized trial,” meaning 133 participants with young kids were randomly divided into two teams: 71 participants were assigned to the intervention group and 62 combined the management group.

The participants in the intervention group had been asked to take part in a more 30-minute lecture about the risks that prolonged sedentary period presents to health, the struggles of contemporary life that promote surplus sitting, and plans for decreasing sedentary time.

Afterward they have been provided one time, face-to-face counselling sessions through which they shared tailored strategies for decreasing sedentary time in the office and in their spare time.

In such sessions, participants put “contractually binding aims” to reduce sitting period and improve mild physical activity.

The most well-known goals for your office should happen to divide extended intervals, also for leisure, participants generally desired to improve the time that they spent with their loved ones while still becoming physically active.

In addition, participants normally wished to increase mild physical activity throughout their commute for instance, by parking the car further away from work in order to walk longer.

The researchers assessed whether the participants reach their intentions by simply asking them to put on an accelerometer about their waists for five 1-week sections between April 2011 and April 2012.

Dr. Pesola and group took anthropometric measurements like body mass index (BMI), fat, body fat composition, and also blood pressure at baseline and every 3 weeks before the conclusion of this analysis. They also took blood samples examining for biomarkers of metabolic and cardiovascular health.

Only 21 minutes sitting enhances health

The analysis demonstrated that reducing sitting period at work and during leisure time had been, in actuality, possible. At this time, participants spent approximately 5.6 hours in work sitting and 3.8 hours through their leisure time.

But after the counselling sessions, intervention participants diminished the leisure time they spent sitting daily by 21 minutes and improved their light-intensity physical action and the amount of fractures involving sitting period.

Moreover, the analysis found that girls were able to increase the two mild physical action and the amount of sitting fractures at work. Guys, on the other hand, were unable to achieve that.

Fasting blood glucose amounts – that can be a measurement commonly utilised to test for prediabetes and diabetes – has been proven to be marginally lower following the counselling. Additionally, a biomarker of all cholesterol and cardiovascular disorder known as Apolipoprotein B-to-Apolipoprotein A-1 ratio has been found to increase over the entire year.

Additionally, participants in the intervention group claimed leg muscle mass, whereas individuals from the control group dropped 0.5 percent greater muscle mass.

This analysis indicates it’s likely to decrease the sedentary period of individuals in a hectic period of life. […] It is essential, since sedentary time will grow while we era. The result was visible during leisure time, even in which the sedentary time has been lower{}”

Dr. Arto Pesola

“This could reflect the requirements of working life and also counselling targeted at people and their families can be unsuccessful in altering the sitting period on the job at least in males,” he adds. “Rather, individuals can find more freedom and opportunities to decrease sedentary time and also to take part in fun family activities from working hours{}”

Slimming spending time by only 21 minutes “can be helpful for health in the long term,” concludes Dr. Pesola.