Why you should take a 5-minute walk

It’s no secret that sitting for too long can be bad for your health. Extended periods of inactivity have been associated with higher cholesterol levels and greater waist circumference, which can lead to cardiovascular and metabolic disease.

However, a mere five minute walk each hour may be enough to reverse the negative effects of prolonged sitting, according to a recent study in Medicine & Science in Sports & Exercise.

Researchers recruited 11 healthy, non-obese men between the ages of 20 and 35 for two randomized trials. In each session, the functionality of the participants’ femoral (thigh) arteries was tested using a blood pressure cuff and ultrasound technology.

In the first trial, the men were asked to sit for three hours without moving their legs. Readings were taken before the study commenced and at the one, two and three-hour marks.

During the second trial, the participants again sat for three hours, but also walked on a treadmill for five minutes at the 30-minute, 1.5-hour and 2.5-hour marks. At the same interval, the researchers measured the function of the femoral artery.

The results revealed that, while sitting, the dilation and expansion of the men’s arteries were impaired by up to 50 percent after just the first hour. However, there was no decrease in arterial function among the participants who walked for five minutes each hour; it stayed the same.

“Normally, a working adult sits for approximately eight hours a day,” said study author Saurabh Thosar in a news release. “The impairment in endothelial function is significant after just one hour of sitting. It is interesting to see that moderate physical activity can help in preventing this impairment.”

In addition to breaking up your sitting time, there are other small changes you can make at work to stay healthy, says Kate Malcolm, fitness instructor and personal trainer at Advocate Condell Medical Center’s Centre Club in Libertyville, Ill.

She offers four ways to incorporate physical activity into your daily routine:

1. Park your car a reasonable distance from your workplace and walk the rest of the way.
2. Go for a brisk 15-20 minute walk during your lunch break.
3. Take the stairs when possible instead of an elevator.
4. Use the restroom on another floor rather than the one next to your office.