How short physical activity breaks after prolonged sitting improve blood glucose levels

Hyderabad: A new study has revealed that interrupting prolonged sitting with short physical activity breaks, such as walking or squatting, can significantly improve blood glucose levels in overweight and obese persons.

The findings, published in the Scandinavian Journal of Medicine & Science in Sports, highlight the importance of regular movement in managing metabolic health.

Study Overview

The study involved 18 overweight and obese men, averaging 21 years in age and a BMI of 28.8 kg/m². Participants were divided into four groups:

• SIT: Remained seated for 8.5 hours without interruption.

• ONE: Completed a single 30-minute walking session at 4 km/hour.

• WALK: Took 3-minute walking breaks at 4 km/hour every 45 minutes.

• SQUAT: Performed 10 squats every 45 minutes.

Researchers measured changes in blood glucose levels using the net incremental area under the curve (netiAUC) to assess how different physical activities influenced glucose regulation.

Key Findings

The study found that any form of movement reduced glucose levels compared to uninterrupted sitting. However, short, frequent activity breaks had a stronger impact than a single, longer walking session. The glucose netiAUC values recorded were:

• SIT: 10.2 mmol/L/hour

• ONE: 9.2 mmol/L/hour

• WALK: 7.9 mmol/L/hour

• SQUAT: 7.9 mmol/L/hour

Both intermittent walking (WALK) and squatting (SQUAT) led to significantly better glucose control than a single walking session (ONE), showing the benefits of breaking up sedentary time with movement.

Muscle Activity and Glycemic Response

The study also analyzed muscle activity patterns and found that increased engagement of the quadriceps and gluteal muscles played a crucial role in lowering post-meal blood glucose levels.

Higher muscle activity in these areas was linked to a greater reduction in glucose netiAUC, reinforcing the role of targeted movement in improving metabolic function.

Hyderabad Endocrinologists Weigh In

Dr. Venkat Kumar, an endocrinologist based in Hyderabad, speaking to Newsmeter, emphasized the study’s practical implications. “The idea that short bursts of activity throughout the day can be more effective than a single workout is significant, especially for people with sedentary jobs. These simple movements can be incorporated into daily routines to improve blood sugar control.”

Dr. Vaani Mehta, another Hyderabad-based endocrinologist, highlighted the role of muscle engagement. “This study shows that not all movement is equal. The activation of major muscle groups like the quadriceps and glutes makes a difference in glycemic response. Encouraging patients to take short walking or squatting breaks can be an effective strategy for managing blood sugar levels.”

Encouraging Lifestyle Changes

The findings add to growing evidence that prolonged sitting can negatively impact metabolic health. Encouraging regular movement, even in short intervals, can be a simple yet effective intervention for individuals at risk of developing type 2 diabetes.

For those with sedentary work routines, setting reminders to stand, walk, or squat every 45 minutes may be a practical step toward better blood glucose control.