Just 30 Minutes Less Sitting a Day Can Improve Blood Sugar and Fat Levels

Improved Fat Oxidation and Metabolic Flexibility
Lifestyle Changes Reduce Health Risks

A study has found that simply reducing daily sitting time by 30 minutes can significantly improve the body's metabolic efficiency. As 'metabolic flexibility'-the ability to switch and utilize fat and carbohydrates as energy sources-improves, this can help lower the risk of lifestyle-related diseases such as diabetes and cardiovascular conditions. Notably, even small changes in daily behavior, such as standing while on the phone or walking short distances, have been shown to be effective, drawing considerable attention.

Just 30 Minutes Less Sitting a Day...Improved 'Metabolic Flexibility'

A study has found that reducing daily sitting time by just 30 minutes can improve 'metabolic flexibility,' the body's ability to efficiently switch between using fat and carbohydrates as energy sources. Photo by Pixabay

According to recent reports by international media outlets such as the New York Post, a research team at the University of Turku in Finland analyzed the health effects of a sedentary lifestyle in 64 adults with metabolic syndrome. Metabolic syndrome refers to a condition in which metabolic disorders such as high blood sugar, high blood pressure, hyperlipidemia, and abdominal obesity occur simultaneously.

The researchers instructed some participants to reduce their daily sitting time by one hour by increasing the amount of time spent standing and moving during daily activities, instead of exercising. The remaining participants maintained their usual sedentary routines without increasing exercise or physical activity.

After six months of observation, the group that reduced their sitting time by at least 30 minutes per day showed improvements in both fat oxidation rates during light exercise and metabolic flexibility compared to the group that maintained a sedentary lifestyle. In particular, the more time participants spent standing, the greater the improvement in metabolic function. These results suggest that even minor changes in activity can trigger a sensitive response in the body's energy metabolism system.

A study has found that reducing daily sitting time by just 30 minutes can improve 'metabolic flexibility,' the body's ability to efficiently switch between using fat and carbohydrates as energy sources. Photo by Pixabay

"Small Behavioral Changes Determine Metabolic Health"

Tarja Gaswirth, a researcher at the University of Turku, explained, "Simply reducing sedentary time can improve metabolic health and lower the risk of chronic diseases. Even small changes in daily life, such as standing while making a phone call or taking a short walk, are sufficient to achieve meaningful effects."

She added, "The effects were greater in people who are typically less physically active, already overweight, and at higher risk of disease when they reduced their sedentary time. Engaging in 2 hours and 30 minutes of moderate-intensity physical activity per week can yield even greater benefits."