Posted on 01/15/2023 9:29:33 PM PST by ConservativeMind
Millions of adults spend too much time at a desk.
But if lower blood sugar and a mood boost are the goals, what's the bare minimum of movement that will get the job done?
Apparently just five minutes of walking every 30 minutes.
That's the finding of a small, new study that compared the benefits of five exercise "snacks."
Participants were asked to stay seated for eight hours, but they could only get up for one of four types of supervised exercise breaks.
Two options involved just one minute of light walking after every half hour or every hour of sitting. Two other options involved five minutes of walking after 30 or 60 minutes of sitting.
The team determined that walking five minutes for every 30 minutes of sitting was the most protective option.
That exercise "snack" was the only one that significantly reduced both blood sugar and blood pressure. When stacked up against remaining seated all day, it also cut down blood sugar spikes after eating a large meal by 58%, the researchers said.
"This is a really large amount that is comparable to reductions you would see if someone were using insulin injections or diabetes medications to control blood sugar," Diaz noted.
A one-minute walking snack every half hour also helped cut down on blood sugar levels, but walking one or five minutes once an hour did not.
However, all the walking options aided blood pressure, amounting to a 4 to 5 mm Hg drop compared with no walking break at all. That, said Diaz, "is a sizable reduction in blood pressure that is similar to the reductions you would expect if you exercised daily for six months."
(Excerpt) Read more at medicalxpress.com ...
Thank you for posting this.
“...What exercise ‘snack’ is best for your health?...”
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Fritos?
Cheezits?
Doritos?
M & M’s?
5 minutes of walking then Cheetos.
Apparently just five minutes of walking every 30 minutes
A week later: “Doc, I’m 30 miles away!”
Three Moon Pies with RC Cola.
i.e. always take the stairs if less than 5 flights., park on the far side of the parking lot, etc.
Bringing in the groceries and sitting down to a choc eclair-
Regularly snacking on almonds may help ease pain and stiffness after an intense workout if your body isn’t used to such exertion, according to a small study published on January 9 in Frontiers in Nutrition.
Researchers found that people who ate 2 ounces (oz) of almonds each day for one month had more of a recovery-boosting fat in their blood after a single session of hard exercise than a group who ate a cereal bar with the same number of calories.
What’s more, “They also reported feeling less fatigue and tension, better leg [and] back strength, and decreased muscle damage after exercise than control volunteers,” said David C Nieman, DrPH, a coauthor of the study, a professor, and the director of the Appalachian State University Human Performance Laboratory at the North Carolina Research Campus in Kannapolis, in a press release.
Spokeshave at the gym 2 or 3 times a week..with a bag of raw almonds.....all my weights are around 100lb...right hand grip 95 lb....not too shabby for 80 years old.
Arm curls with a Budweiser!
That is 10 minutes an hiur. 40 m8nutes before lunch, 40 after. 80 minutes in a work day, lessening it to a 7 hour workday.
That is a LOT of fime.
Looks like Millennials need more than a wine bar and yoga pods.
A quick 500m on the rowing machine
I noticed that too. 80 minutes is a fair amount of walking, say 4 miles at a decent pace. Did the researchers compare the benefits of 5-minute walks every half hour to walking 80 minutes all at once either before or after work?
Chicharrones con limon y chili!
I’m in!
A restaurant we just visited last Wed does great ones. I got a to go order on the back side of the meal, wrapped them up for snacks for a couple days. Had a couple for “dessert” when they were still warm, man they were good!
I’d use my treadmill more, but it makes me spill my cocktail. ;)
I am a HUGE advocate of moving around. Luckily, there’s not a lot of time to just ‘sit’ on the farm, anyway. ;)
I know my Dad would’ve had many less health issues as he aged, had me moved around more. He retired at 55 and was DETERMINED to be a lazy bum for the rest of his life. He achieved that goal. *Rolleyes*
“Ha-Ha! You have to mow the lawn or shovel the snow or do barn chores; I don’t have to do ANY of that, now!”
He was always so hard-working, handy, an excellent mechanic; I’ve never understood retiring to a life where you did absolutely nothing all day.
Cheetos.
Port & cheese
🍷🍪
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