Key Takeaway
Taking short walking breaks every 20 minutes significantly reduces post-meal blood glucose and insulin spikes compared to uninterrupted sitting.
Summary
This controlled study compared three conditions: uninterrupted sitting, sitting with standing breaks every 20 minutes, and sitting with light walking breaks every 20 minutes. Participants consumed standardized meals and had their glucose and insulin responses measured.
Light walking breaks produced the largest reductions in postprandial glucose (24% lower) and insulin (23% lower) compared to uninterrupted sitting. Standing breaks helped but were less effective than walking breaks.
This study provides direct evidence that breaking up sitting with light walking improves acute metabolic responses, supporting the use of treadmill desks for metabolic health.
Methods
- Randomized crossover design
- Three conditions: sitting, standing breaks, walking breaks
- Standardized meal consumption
- Continuous glucose and insulin monitoring
Key Results
- Walking breaks: 24% lower glucose response
- Walking breaks: 23% lower insulin response
- Standing breaks: intermediate effects
- Benefits seen immediately
Limitations
- Acute study (single day)
- Laboratory conditions
- May not reflect long-term effects
- Overweight/obese participants specifically