Mar 21, 2024 By Kristin Emery 4 min read

How much time do you spend sitting each day?

Getting up and moving may be the key to keeping blood sugar level low, and taking even a short walk soon after eating can help to lower blood sugar.

A new analysis published recently in the journal Sports Medicine shows the results of seven studies that compared the effects of sitting versus standing on measurements such as blood sugar, insulin and heart health. Results show that taking even a light walk after eating for as little as two to five minutes can have a significant effect in moderating blood sugar. On the flip side, the results also show that sitting for prolonged periods can be harmful to cardiovascular and metabolic health.

The trials examined how sitting mixed with frequent short bouts of standing and light-intensity walking over a single day compared to a prolonged sitting condition when it comes to health. Data from seven different studies all showed that adults over age 18 who were overweight reduced their blood glucose by standing for brief periods in between bouts of sitting. It had no big effect on insulin or blood pressure. Light-intensity walking breaks were shown to significantly reduce glucose and insulin levels when compared to long periods of sitting.

Blood sugar levels are a marker to look at when it comes to diabetes risk. Five of the studies analyzed looked at people who did not have pre-diabetes or Type 2 diabetes. The remaining two studies included some people who had either or both. Participants were asked to either stand or walk for two to five minutes every 20 to 30 minutes over the course of a full day.

Why does walking and standing help reduce our blood sugar level?

“Physical activity plays a crucial role in regulating glucose metabolism in the body,” explains Kelsey Hutter, dietitian and Diabetes Care and Education Specialist with Allegheny Health Network (AHN). “During physical activity, the muscles require increased energy to contract and perform work. When we engage in physical activity, our muscles use glucose as a primary energy source.”

Insulin, an essential hormone produced by the pancreas, allows glucose to move out of the blood and into cells, reducing the amount of glucose in the blood. This results in a decrease in blood glucose levels and an increase in insulin sensitivity.

The studies showed walking within 60 to 90 minutes after eating delivers the best results, although light walking at any time is good for your health.

“Anytime you move, your skeletal muscles contract and muscle contractions improve insulin sensitivity,” says Hutter. “When you spend too much time sitting, you lose the opportunity to contract your muscles and improve insulin sensitivity.”

Hutter recommends the American Diabetes Association’s guidelines on movement to her patients, which advise interrupting prolonged sitting every 30 minutes with walking or simple resistance exercises. Those guidelines recommend moderate to vigorous aerobic exercise at least 150 minutes per week spread out over three days per week. Aerobic bouts should be at least 10 minutes three times per day for 30 minutes total most days.

“It takes planning and effort to increase movement and activity in your day,” says Hutter. “It is important to evaluate your environment at the workplace and at home and to use technology to help remind you to add more activity in your day.”

Tips to get moving:

In the workplace: Ask for a standing desk and make it a habit to stand during phone calls. If you work at home, consider purchasing a treadmill desk.

At home: Cut back on your screen time and exercise while you watch your favorite TV show.

Technology: Phone apps and wearable devices can help remind you to be more active, stand frequently and take short walks.