A
new study highlights the negative health effects of even short periods of
physical inactivity and stresses the importance of consistently staying
physically active on a regular basis. The
study included 28 healthy adults who regularly walked ~10,000 steps per day but
did not do vigorous activity such as jogging or gym cardio.
Researchers found that two weeks of reduced
physical activity -- from approximately 10,000 steps (~3 miles) down to 1,500 (~2/3’s
of a mile) per day – significantly worsened indicators of type 2 diabetes and
cardiovascular disease risk. .Assessments
were performed at baseline, 14 days after adopting a more sedentary lifestyle,
and 14 days after resuming their previous activity level. After 2 weeks of reduced activity, participants’
heart and lung function significantly decreased and their total body fat, waist
circumference, and liver fat all significantly increased. Also, their muscles
and other cells became much less responsive to the hormone insulin, signaling
increased insulin resistance, the hallmark of pre-diabetes. Fortunately, after participants resumed their
normal activity levels for two weeks, the negative effects were completely
reversed.
What to do: This study
highlights the importance of maintaining a physically active lifestyle. Even small increases in activity can help a
great deal in preventing the onset of type 2 diabetes and heart disease. With movement, something is better than
nothing, so do what you can at an intensity level that is safe for you. Take advantage of lifestyle activity opportunities
such as walking or biking on your commute and neighborhood errands, taking the
stairs, marching while watching TV or talking on the phone, dancing at home,
breaking up sedentary time, and limiting screen time. Exercising with someone else, doing something
you love, and building activity into the backbone of your schedule all help you
stick with regular active.
Sources:
Bowden Davies K, Osborne J, Giegerich E. Sept. 17, 2019, presentation, European
Association for the Study of Diabetes, Barcelona.
Bowden Davies K, Sprung V, et al. Physical activity and sedentary time:
Association with metabolic health and liver fat. Medicine &
Science in Sports & Exercise: 2019; 51(6), 1169-1117. DOI: 10.1249/MSS.0000000000001901
Adapted from articles available at:
