People have been urged to try the simple change to help them live longer and happier lives
It has been suggested that simply sitting for 30 minutes less each day could give people a natural energy lift by enhancing their metabolic function. The research comes after scientists discovered that this small reduction in sitting time improves the body’s efficiency in burning both fats and carbohydrates for fuel.
The findings are particularly beneficial for people who lead inactive lifestyles and face elevated risks of conditions like heart disease and diabetes. Earlier research has also shown that a sedentary routine, especially when paired with poor eating habits, can result in consuming more energy than the body uses, which can raise the risk of chronic health issues.
Medical experts also point out that daily habits play a crucial role in how well the body can adapt its energy use, switching between fat and carbohydrate metabolism depending on the situation. This is a process known as metabolic flexibility.
Study author Dr Taru Garthwaite, from the University of Turku, Finland, said: “A healthy body burns more fat at rest, but after meals and during high-intensity exercise, the main source of energy shifts to carbohydrates.
“If metabolic flexibility is impaired, blood sugar and lipid levels can rise and, instead of being used for energy production, excess fat and sugars may be directed to storage.”
The study, published in the Scandinavian Journal of Medicine and Science in Sports, examined 64 inactive adults who faced several risk factors for heart disease and diabetes. Rather than starting a structured exercise program, participants in the intervention group were encouraged to reduce their daily sitting time by an hour by incorporating more standing and light movement into their everyday lives.
The control group were told to maintain their usual sedentary routines and throughout the six-month period, sitting time and physical activity levels were monitored using accelerometers.
Dr Garthwaite said: “Our results suggest encouragingly that reducing sedentary behaviour 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.”
She maintains that even a modest boost in physical activity can positively impact people who are largely inactive. The intervention group, focused on decreasing sedentary behaviour, successfully reduced their daily sitting time by an average of 40 minutes.
However, not all participants in the intervention group achieved the target, and some people in the control group also reduced their sitting time. After six months, the researchers observed no significant differences in metabolic flexibility between the intervention and control groups.
Given the notable variations within the groups in terms of reduced sitting time, the researchers also analysed the outcomes based on the actual changes made. Participants who succeeded in decreasing their sitting time by at least 30 minutes showed greater metabolic flexibility and improved fat oxidation during light exercise, compared to those who stayed mostly inactive.
Given the variations within the groups in terms of reduced sitting time, the researchers also looked at the outcomes based on the actual changes made. Participants who succeeded in decreasing their sitting time by at least 30 minutes showed greater metabolic flexibility and improved fat oxidation during light exercise, compared to those who stayed mostly inactive. Not only that, but the greater the increase in standing time amongst participants, the more their metabolic flexibility is enhanced.
Dr Garthwaite said: “The positive metabolic effects of reducing sedentary behaviour are likely to apply mainly to those who are physically inactive and already have excess weight and an elevated risk of disease.”
She concluded: “Even greater benefits can be achieved by following the physical activity recommendation of 2.5 hours of moderate-intensity activity each week, but even a small increase in physical activity is beneficial, especially for those who are physically inactive.”
