What you do during your structured strength training workout is important but what about between workouts? Prolonged sitting is an increasingly concerning public health issue as it has been linked to several serious health risks. Why is sitting so harmful?
Studies show that people who sit for prolonged periods are more likely to be overweight, have higher blood pressure, and suffer from chronic back pain. Sitting for long stretches also reduces circulation and increases the risk of blood clots, varicose veins, and even heart disease. Furthermore, prolonged sitting can lead to a reduction in insulin sensitivity, which may increase the risk of type 2 diabetes.
That’s why taking breaks from sitting is so important. But there’s another reason to take breaks from sitting at work. And there’s even more reason to do bodyweight exercises or strength-training movements during those breaks.
Have An Exercise Snack!
In a study carried out by researchers at the University of Toronto, researchers found that engaging in brief periods of exercise, including strength training movements, such as bodyweight squats and push-ups, can preserve muscle mass and improve muscle quality.
The study consisted of seven men and five women who participated in several trials. They found that men and women who broke up periods of sitting every 30 minutes with body weight squats or walking for two minutes were better able to use amino acids in their bloodstream to repair and build muscle tissue and that supports muscle growth.
They refer to these short periods of exercise as “exercise snacks.” One reason muscles atrophy when you don’t use them is sedentary muscle tissue can’t use the amino acids you consume in your diet as efficiently. Brief exercise breaks enhance the ability of muscle cells to use amino acids, the building blocks of muscle tissue.
Short Periods of Exercise Boost Muscle Insulin Sensitivity
That’s not the only perk of exercise snacks. They also found as other research has, that even a few minutes of exercise boosts insulin sensitivity. This has a variety of benefits. Insulin sensitivity plays a critical role in overall health, as it is necessary for proper blood glucose regulation.
If you have better insulin sensitivity, you can better deliver glucose into cells and maintain a healthier blood sugar level. Improved insulin sensitivity is associated with lower levels of abdominal fat, improved fat metabolism, and improved lipid profile, which can lead to a decreased risk for cardiovascular disease.
Additionally, better insulin sensitivity reduces the risk of developing type 2 diabetes and other metabolic disorders. Finally, improved insulin sensitivity makes it easier for the body to access energy from carbohydrates, allowing for better performance during physical activity. Overall, better insulin sensitivity is favorable for health, as it can help reduce the risk of developing chronic diseases while also improving your body’s performance.
Exercise Snacks Have a Purpose
Although you won’t build big muscles from exercise snacks alone, they can help your muscles more efficiently use the amino acids you consume in your diet. Plus, they reduce the health risks of prolonged sitting. It’s a small step you can take whether you work in an office or at home. Here are some ways to add exercise snacks to your day:
- Do bodyweight squats in front of your desk.
- Use the edge of your desk to place your hands to do push-ups
- Climb up and down a few flights of stairs for working your lower body muscles and boosting your heart rate.
- Do triceps dips using the edge of your desk
- Keep dumbbells in your desk and use them to do curls or overhead presses
- Do a few sets of calf raises
- If you’re working at home, keep a mat by your desk, so you can do planks
It’s easy to get so busy working that you forget to take breaks. It can be helpful to set a timer or use an app to remind yourself to take an exercise break. Additionally, create a movement to-do list for the day and set small movement goals that you can accomplish throughout the day. This creates structure and help you stay on track.
If you prefer visual reminders, you can set a sticky note or another reminder on your desk. Plus, you could ask a colleague to remind you to take a break if you have difficulty sticking to a schedule. Taking regular breaks can help restore motivation and concentration at work too. Doing so will also boost blood flow to your brain and enhance mental clarity. Isn’t that better than sitting for hours on end and feeling sleepy?
Conclusion
It’s not just structured workouts that improve muscle quality but the short bursts of exercise you do to break up long periods of sitting. Short exercise bursts, as little as two minutes in length, can help reduce the risks associated with a sedentary lifestyle, such as cardiovascular disease, obesity, and type 2 diabetes and improve muscle quality.
It doesn’t matter so much what exercises you do but that you be consistent with your exercise snacks. Based on the study, two-minute sessions every 30 minutes are enough to offer benefits. Be sure to wear comfortable shoes to make movement easier. Also, monitor the quality of the sitting environment and ensure you’re sitting and standing with good posture to reduce the strain on your muscles, tendons, ligaments, and joints. You’ll feel better and have fewer achy muscles and joints at the end of the day.
References:
- Daniel R. Moore, Eric P. Williamson, Nathan Hodson, Stephanie Estafanos, Michael Mazzulla, Dinesh Kumbhare, Jenna B. Gillen. Walking or body weight squat “activity snacks” increase dietary amino acid utilization for myofibrillar protein synthesis during prolonged sitting. Journal of Applied Physiology, 2022; 133 (3): 777 DOI: 10.1152/japplphysiol.00106.2022.
- Pesola AJ, Pekkonen M, Finni T. Why is excessive sitting a health risk? Duodecim. 2016;132(21):1964-71. PMID: 29190048.
- “Is Sitting Too Much Bad for Your Health?.” 19 Jun. 2019, https://www.healthline.com/nutrition/why-sitting-is-bad-for-you.
- Borghouts LB, Keizer HA. Exercise and insulin sensitivity: a review. Int J Sports Med. 2000 Jan;21(1):1-12. doi: 10.1055/s-2000-8847. PMID: 10683091.
- Activity “snacks” following meals may help maintain muscle mass. ScienceDaily. Published 2022. Accessed December 10, 2022. https://www.sciencedaily.com/releases/2022/10/221025090449.htm
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