Introduction to Metabolism
Metabolism is very important because it converts nutrients like carbs, proteins and fats into energy to fuel our body to breathe, move, think and function. Many factors influence this process — from age and gender to genetics and muscle mass. A higher metabolism burns more calories at rest and during activity, which is why people want to improve theirs.
The Problem of Physical Inactivity
About 1 in 4 Americans (25.3%) are considered physically inactive. DimaBerlin – stock.adobe.com
Now, a new study out of Finland reports that getting off your butt for just 30 minutes more a day — even simply to take a phone call — can boost metabolism.
Study Findings
“Our results suggest, encouragingly, that reducing sedentary behavior and increasing even light daily physical activity — for example, standing up for a phone call or taking short walks — can support metabolic health and potentially help prevent lifestyle diseases in risk groups,” postdoctoral researcher Taru Garthwaite of the University of Turku said in a statement.
Garthwaite’s team had 64 couch potatoes at risk for heart disease and Type 2 diabetes stand for an hour longer each day without exercising — or continue their normal routine.
Their physical activity and sitting time were monitored with accelerometers for six months.
The Impact of Standing
Simply standing up more can boost your metabolism, a new study out of Finland finds. Artem Varnitsin – stock.adobe.com
Not everyone followed the rules. Some members of the standing group took a stand against standing, while some members of the control group became more active.
Those who reduced their sedentary time by at least 30 minutes showed metabolic improvements during light-intensity exercise compared to those who remained in sloth mode.
The longer a participant stayed standing, the better their metabolism fared. But, there’s a catch.
Limitations and Recommendations
“The positive metabolic effects of reducing sedentary behavior are likely to apply mainly to those who are physically inactive and already have excess weight and an elevated risk of disease,” Garthwaite said.
“Greater benefits can be achieved by following the physical activity recommendation of 2.5 hours of moderate-intensity activity each week,” she added. “Even a small increase in physical activity is beneficial, especially for those who are physically inactive.”
The findings were published recently in the Scandinavian Journal of Medicine and Science in Sports.
Try to target at least 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week. Studio Romantic – stock.adobe.com
Increasing Physical Activity
About 1 in 4 Americans (25.3%) are considered physically inactive by the Centers for Disease Control and Prevention because they answered “no” when asked if they participate in physical activities or exercise outside of their regular job.
According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week.
One easy way to stand up more is to use a standing desk when you work.
Standing desks can improve productivity, energy, posture, mood and focus while reducing blood sugar levels and back pain. Just keep in mind that standing for long periods can cause fatigue and discomfort.
Conclusion
In conclusion, incorporating a 30-minute daily change into your routine can have a significant impact on your metabolism. By reducing sedentary behavior and increasing light physical activity, you can support metabolic health and potentially prevent lifestyle diseases. Remember to aim for at least 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week.
FAQs
Q: How much physical activity is recommended per week?
A: Adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week.
Q: Can standing desks improve productivity?
A: Yes, standing desks can improve productivity, energy, posture, mood and focus while reducing blood sugar levels and back pain.
Q: What are the benefits of reducing sedentary behavior?
A: Reducing sedentary behavior can support metabolic health and potentially prevent lifestyle diseases in risk groups.
Q: How long should I stand per day to see metabolic improvements?
A: Reducing sedentary time by at least 30 minutes per day can show metabolic improvements during light-intensity exercise.
