If you have an office job and are wondering about squeezing some micro-miles into your working day, do it.
Five minutes every half an hour does more than you think. It’ll net you ¼ mile each time, and new evidence suggests it’s the ideal level to negate the most serious effects of sitting all day. Too much sitting can increase blood pressure, blood sugar, cholesterol and excess body fat, which in turn can lead to conditions including heart disease, stroke and diabetes. But scientists at Columbia University in the US have found a five-minute walk every half hour provided the optimum reduction in blood pressure, and blood sugar spikes were reduced by more than 50% after meals.
They also found the five-minute walks made subjects feel happier and less tired throughout the day. “What we know now is that for optimal health, you need to move regularly at work, in addition to a daily exercise routine,” says Keith Diaz, who led the study. “Our findings show that even small amounts of walking spread through the work day can significantly lower your risk of heart disease and other chronic illnesses.”
• It takes a total of 60 minutes a day to walk 1000 miles in 12 months. You can start any time. Sign up free now, and get your double-sided Progress Chart from the shop.
