Sitting down for half an hour less each day could give people an energy boost by improving metabolism, according to new research. Scientists have found that just 30 minutes less spent seated each day can enhance the body’s ability to utilise fats and carbohydrates for energy production.
They highlighted that reducing time spent seated is particularly beneficial for those who are physically inactive and at a higher risk of heart disease and diabetes. Previous studies have indicated that a “couch potato” lifestyle, coupled with an unhealthy diet, can lead to energy intake exceeding the body’s energy expenditure, thereby increasing the risk of diabetes and heart problems.
Doctors emphasise that lifestyle habits also impact the body’s ability to switch between fats and carbohydrates as a source of energy in different situations, a process known as metabolic flexibility.
Study author Dr Taru Garthwaite, from the University of Turku, Finland, said: “A healthy body burns more fat at rest, but after meals and during high-intensity exercise, the main source of energy shifts to carbohydrates. If metabolic flexibility is impaired, blood sugar and lipid levels can rise and, instead of being used for energy production, excess fat and sugars may be directed to storage.”
The study, which was published in the Scandinavian Journal of Medicine and Science in Sports, involved 64 sedentary adults with multiple risk factors for heart disease and diabetes. The intervention group was advised to cut down on sitting by an hour each day, increasing standing and physical activity in their daily routine, without initiating any formal exercise training.
The control group was told to carry on with their usual sedentary lifestyle. Sitting and physical activity were tracked using accelerometers for a six-month period.
Dr Garthwaite said: “Our results suggest encouragingly that reducing sedentary behaviour and increasing even light daily physical activity – for example, standing up for a phone call or taking short walks – can support metabolic health and potentially help prevent lifestyle diseases in risk groups.”
She believes that even a slight increase in physical activity can benefit those who are physically inactive. The intervention group, which aimed to reduce sedentary behaviour, managed to cut down sitting time by an average of 40 minutes per day.
However, not all participants in the intervention group met the target, while some in the control group reduced their sitting time. After six months, the researchers found no differences between the intervention and control groups in terms of the participants’ metabolic flexibility.
However, as there were significant differences within the groups regarding the reduction of seated time, the researchers also analysed the results based on the actual changes achieved. Those taking part who managed to cut their sitting time by at least half an hour demonstrated enhanced metabolic flexibility and improved fat burning during gentle exercise compared to participants who remained largely inactive.
Not only that, but the greater the increase in standing time amongst participants, the more their metabolic flexibility is enhanced.
Dr Garthwaite said: “The positive metabolic effects of reducing sedentary behaviour are likely to apply mainly to those who are physically inactive and already have excess weight and an elevated risk of disease.”
She added: “Even greater benefits can be achieved by following the physical activity recommendation of 2.5 hours of moderate-intensity activity each week, but even a small increase in physical activity is beneficial, especially for those who are physically inactive.”
This story originally appeared on Express.co.uk
