Scientific evidence shows time and time again that sitting for long periods of time is bad for your health. A recent study from the University of Toronto (Canada) delved into this research and found that getting up from a chair for small activities every 30 minutes helps to preserve muscle masseven when you are in the period of digestion.
For some people, this recommendation can be complicated. During the post-meal period, blood circulation is concentrated in the stomach for the digestion process and a feeling of numbness occurs. However, scientists encourage overcoming this numbness and a simple two-minute walk will activate positive processes for muscles and blood sugar levels.
According to data published in the scientific journal Journal of Applied Physiology, a short 120 second walk or 15 “moderate intensity” squats (just stand up and sit down again) activate the use of amino acids from food to create amino acid building blocks that help repair or replace old or damaged proteins. “It is essential to ensure that the body has the right amount and quality of muscle“, Daniel Moore, one of the authors of the study, explained in the presentation of the results.
“This is significant because prolonged periods of low muscle activity, from sitting to bed rest, are associated with loss of muscle mass that occurs in parallel with or due to the inability of our muscles to build new proteins after eating a meal containing protein“, explained the professor of muscle physiology at University of Toronto.
Specifically, his test with men and women suggests that the sitting period should be interrupted every 30 minutes. “We interpret the moderate to large effects of walking and squatting versus sitting to provide evidence for the potential efficacy of these lifestyle strategies in improving postprandial myofibrillar protein synthesis during prolonged sedentary periods,” they conclude. confirmed by the Medical Faculty of Sports Medicine.
A little walking after eating is good for blood sugar
On the other hand, scientists claim that it is a better way to clean sugar from food. “Periods of prolonged sitting may be associated with high blood levels of insulin, the hormone that regulates blood sugar levels, after a meal,” said Jenna Gillen, also a professor at the University of Toronto and co-author of other related research.
“What (our research) suggests is that some exercise in sedentary adults, although otherwise healthy, is more likely to lower insulin levels needed to control blood sugar after a meal,” she said.
Get up and walk, even after eating
Although scientists remember it These types of activities should not replace a daily sports routine, state that it’s a good way to consolidate what you’ve achieved in the gym with either moderate or vigorous physical activity. “Fitness is still very important,” Jenna Gillen insisted.
Getting up from the chair after eating or during the working day should be a frequent habit. A very common system to follow these tips is activity alerts that notify you when you’ve been sitting or lying down for a while. Now, the data of scientists from Toronto should also serve to put an end to the laziness of getting up after lunch.
Finally, experts point out another advantage: It will optimize the food utilization process. “Our results highlight the importance of breaking up long periods of sitting with short periods of activity. They also highlight that moving after eating can improve our nutrition and could allow more dietary amino acids to be used from smaller meals or lower quality protein types,” added Daniel Moore as a final tip.