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 “We have previously shown that interrupting prolonged sitting with
light intensity activity after meals reduces risk factors for heart
disease and diabetes, such as elevated blood sugars and high blood
pressure,” said lead author Dr. Megan S. Grace from Baker Heart and
Diabetes Institute and Monash University in Melbourne.
Past research has also shown that patients with type 2 diabetes have
an altered blood fat profile that contributes to inflammation and
insulin resistance and that exercise can improve this profile.
“What we found interesting about this study was that breaking up
sitting also reduces levels of lipids (fats) in the bloodstream that
are associated with risk for type 2 diabetes and its complications,”
Grace said by email. “Our study showed that breaks which include
either simple resistance exercise or light walking were generally
equally beneficial in reducing blood lipids.”
Researchers looked at blood lipid profiles in 21 overweight or obese
adults with type 2 diabetes under three different conditions:
sitting throughout the day (rising only to use the bathroom);
breaking up sitting by light walking for three minutes every 30
minutes; and breaking up sitting by doing light exercise like squats
and knee raises for three minutes every 30 minutes.
During sitting, and especially after meals, the lipid profile
reflected an inflammatory state that also lacked the antioxidants
needed to fight inflammation, according to the results in the
Journal of Clinical Endocrinology and Metabolism.
Both light walking and light exercise changed this profile into one
that was less inflammatory and had a greater capacity for fighting
inflammation. Light exercise also improved fat-burning capacity.
“Our current findings reinforce the message that avoiding prolonged
periods of sitting, and finding ways to increase activity across the
day, is beneficial for health,” Grace said. “In line with the recent
American Diabetes Association Position Statement, we recommend
interrupting sitting every 30 minutes with a few minutes of light
intensity activity, in addition to regularly taking part in a
structured exercise program.”
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Her best advice: “Stand up, sit less, and move more - particularly
after meals.”
"The results are novel and important because they identified new
mechanisms to explain why sitting time has been linked with poor
health,” said Dr. Sarah Kozey-Keadle from California Polytechnic
State University in San Luis Obispo, who has studied ways to reduce
sitting time and increase physical activity.
“Although not directly addressed in this report, the most important
message related to physical activity is that exercise can prevent
the onset of type 2 diabetes and prevent complications for those who
already have type 2 diabetes,” she told Reuters Health by email.
“The second message is that there are health benefits for replacing
and breaking up sitting time with activities that are not considered
exercise, such as standing and lower intensity activities of daily
living, especially for people who are currently less active,”
Kozey-Keadle said.
SOURCE: http://bit.ly/2mRtzEo Journal of Clinical Endocrinology and
Metabolism, online March 13, 2017.
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