For obese people who sit for most of the day, replacing some time sitting standing, walking slow or slow cycling reduces the average blood sugar throughout the day and evening, a small study finds.
“Anything you can do to reduce glucose readings throughout the day is a good thing,” said lead author Glenn Gaesser of the School of Nutrition and Health Promotion of the State University Arizona in Phoenix.
“We chose a typical work day because a large number of Americans spend a lot of time sitting in an office desk, and a number of (studies) indicate sitting is a health hazard, so calculated that try to alleviate that either standing or walking or cycling would help, “Gaesser Reuters Health.
The researchers studied nine adults overweight or obese who used monitors continuous blood sugar and blood pressure monitors during regular, especially sitting eight-hour workday. A week later, participants gradually replaced some of that time sitting up, at intervals of 10 to 30 minutes for a total of two hours per day.
The following week, the same amount of time sitting was substituted with walking on a desktop tape running at a rate of one mile per hour. In the fourth week, the intervals were spent cycling on a stationary bike retooling a workstation, also at an extremely slow pace with low energy expenditure.
Glucose measurement was less than 24 hours to stand and walk than to sit, and was lower in the days cycling, researchers in Medicine and Science in Sports and Exercise reported.
There was a similar pattern during the hours immediately after eating and even during evening hours, with people who have sustained blood sugar overnight after days who had completed a cycle.
This is “not entirely surprising,” because other research in recent years has shown that prolonged rupture session has benefits on glucose in the course of a day, said the doctor. Daniel Bailey of the University of Bedfordshire in the UK, who was not part of the study.
is not known whether the difference in blood sugar would have clinical significance or reduce metabolic risk, but it would be more likely to walk and bicycle to stand, which only resulted in a small reduction Bailey told Reuters Health by email.
“studies with larger groups would be needed before we could say that these results would apply to overweight people in general,” he said. But it is likely that people who are overweight or prediabetic may benefit more from the break periods of sitting people of healthy weight, he said.
“We found that the overall reduction of blood sugar throughout the day of 24 hours was typically 5 percent to 12 percent, with the greatest effect of being in cycling,” Gaesser said.
After a meal of carbohydrates, more blood sugar is thrown in skeletal muscle and muscle contractions increase the activity of insulin and glucose absorption, which helps reduce sugar blood, he said.
“for low-level activity throughout the working day, the effect lasts until well after the last exercise session at 4:30 or 5:00 pm,” continuing in dream, he said.
The breaks in sedentary time are good, even if you do not have access to a workstation foot or bicycle, Gaesser said.