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Three Short 5-Minute Walks Reverse the Harmful Effects of 3 Hours of Sitting

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People who sit for prolonged periods, like myself a writer and an ex office worker often experience negative health conditions such as high cholesterol, obesity, high blood sugar, metabolic syndrome, and a larger waist circumference that is associated with metabolic disease and cardiovascular problems because of extended sitting.

Recently a study by scientists at Indiana University suggests that just 3 walks of 5 minutes distributed throughout 3 hours of prolonged sitting reverses harm caused to leg arteries.

“In this study researchers assigned 12 non-obese men to one of two groups. In the first, each man sat at a desk for 3 hours without moving lower extremities. In the second, the men also sat at a desk but were made to walk on a treadmill at a slow gait of 2 miles per hour for 5 minutes at fixed times, 30 minutes, 1.5 hours, and 2.5 hours into the sitting.

Researchers measured endothelial function of the femoral artery.

“The group that sat for 3 hours straight experienced a large drop in artery dilation compared to the baseline or original readings by an astonishing 50%. Correspondingly the shear rate of blood flow also dropped. In contrast, the group that had the 3 breaks of 5 minutes each did not experience a drop of FMD at all from baseline readings. Though the groups were small the effect was large so differences between the two groups were significant by p-value tests.”

“Dr. Saurabh Thosar, primary author of the research article said, “American adults sit for approximately eight hours a day,” he said. “The impairment in endothelial function is significant after just one hour of sitting. It is interesting to see that light physical activity can help in preventing this impairment.”

“The study appeared on Aug 18, 2014 in Medicine & Science in Sports & Exercise.”

[SOURCE](http://www.neomatica.com/2014/09/09/three-short-walks-reverse-harmful-effects-3-hours-prolonged-sitting/)

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“Three Short 5-Minute Walks Reverse the Harmful Effects of 3 Hours of Sitting”