A study conducted by exercise physiologists at Columbia University showed that just five minutes of walking every half hour can prevent the harmful effects of prolonged sitting.

As technology develops, people these days spend more and more time in front of a screen.

It is problematic not only for looking at a digital device for a long duration but also for the way they look at their digital devices.

People tend to look at a screen with a comfortable posture, such as sitting. 

They wouldn’t look at their devices while standing up or exercising simply because it is uncomfortable. 

Previous studies have proposed that prolonged sitting is hazardous to your health. 

Based on these findings, doctors advise people to sit less and move more regularly. 

However, people question, “how often do we have to get up from our chairs”? “And for how long”? 

A study conducted at Columbia University was done to answer the question.

The study, led by Keith Diaz, Ph.D., associate professor of behavioral medicine at Columbia University Vagelos College of Physicians and Surgeons, was published in Medicine & Science in Sports & Exercise, the journal of the American College of Sports Medicine, on 2023 January 12th. 

Diaz’s study tested five distinct exercises as opposed to similar studies that tested only one or two. 

Five different distinct exercises include 

• one minute of walking every 30 minutes of sitting,

• one minute after 60 minutes,

• five minutes every 30 minutes,

• five minutes every 60 minutes,

• no walking as a control group. 

​​"If we hadn't compared multiple options and varied the frequency and duration of the exercise, we would have only been able to provide people with our best guesses of the optimal routine," Diaz said.

As a result, the study found the optimal amount of movement, which was five minutes of walking every 30 minutes of sitting. 

The study showed that this walking regimen significantly lowered the participant’s blood sugar and blood pressure.

It reduced blood sugar spikes by 58%, compared with sitting all day.

The rest of the walking regimens were also shown to significantly reduce blood pressure by 4 to 5 mmHg compared with sitting all day. 

This result supports the assertion that walking offsets the harmful effects of prolonged sitting. 

Furthermore, participants’ levels of mood, fatigue, and cognitive performance were measured during the study. 

Except for one minute every hour, all walking regimens resulted in a significant reduction in fatigue and notable improvements in mood. 

None of the walking regimens impacted cognitive performance.

Knowing the effects on mood and fatigue is crucial as people tend to repeat behaviors that make them feel good and comfortable, said Diaz.

This finding suggests that even small amounts of walking can significantly reduce the risk of heart disease and other chronic illnesses. 

Regarding this finding, people should sit less and regularly move at work.

Dustin Kim
Grade 11
Shanghai American School Puxi