A recent study suggests that reducing daily sitting time by just 30 minutes could boost natural energy levels by enhancing metabolic function. Researchers found that this slight decrease in sedentary behavior enhances the body’s ability to burn both fats and carbohydrates for fuel.
This discovery holds particular benefits for individuals with inactive lifestyles who are at higher risk of conditions like heart disease and diabetes. Sedentary habits, especially when combined with poor dietary choices, can lead to an imbalance in energy consumption, raising the likelihood of chronic health issues.
Experts emphasize the importance of daily habits in enabling the body to efficiently utilize energy from fats and carbohydrates, a concept known as metabolic flexibility. Dr. Taru Garthwaite, the lead researcher from the University of Turku, Finland, explained that a healthy body primarily burns fat at rest but switches to carbohydrates for energy during and after meals or intense exercise.
The study, featured in the Scandinavian Journal of Medicine and Science in Sports, involved 64 sedentary adults at risk of heart disease and diabetes. Participants in the intervention group were encouraged to decrease their sitting time by an hour daily by incorporating more standing and light activities into their routines, instead of starting a formal exercise regimen.
Results indicated that reducing sedentary behavior and engaging in light physical activity, such as standing during phone calls or taking short walks, can support metabolic health and potentially prevent lifestyle diseases in high-risk groups. Participants who successfully cut their sitting time by an average of 40 minutes experienced positive changes in metabolic flexibility and fat oxidation during light exercise.
Despite some participants not meeting the target reduction in sitting time, the study did not find significant differences in metabolic flexibility between the intervention and control groups after six months. However, those who managed to decrease their sitting time by at least 30 minutes showed improved metabolic flexibility and fat oxidation during light exercise compared to those who remained mostly inactive.
Dr. Garthwaite highlighted that the benefits of reducing sedentary behavior are most significant for physically inactive individuals with excess weight and elevated disease risks. She emphasized that even a small increase in physical activity can be beneficial, especially for those who are largely inactive, although greater benefits can be achieved by following the recommended 2.5 hours of moderate-intensity activity per week.