150 minutes in one day vs. 30 minutes spread out daily... Which has a greater exercise effect? [Mil-Dang 365]

Modern people are accustomed to a sedentary lifestyle. They spend most of their time sitting or lying down in various places such as home, work, school, and transportation. Prolonged sedentary living negatively affects blood sugar levels and cardiovascular metabolism. How can we reduce the risks associated with a sedentary lifestyle? Recently, a study showed that diabetic patients who engage in 150 minutes of exercise per week can lower their risk of death.

 

Today's Diabetes Letter: a two-line summary

1. Even if you sit for long periods, exercising for 150 minutes a week can reduce the risk of death.

2. Walk regularly every day or exercise intensively on weekends!

 

Even if you spend a long time sitting, exercising can reduce the risk of death

A research team at Columbia University in the United States utilized data from the National Health and Nutrition Examination Survey from 2007 to 2018 to conduct a follow-up study on 6,335 adult diabetes patients over an average of 5.9 years. Among the participants, 34% had been living with diabetes for more than 10 years, while the rest had a duration of 5 years or less. Participants self-reported their usual sitting time and physical activity levels. Sitting time was categorized as ▲8 hours or more per day ▲6 to less than 8 hours ▲4 to less than 6 hours ▲less than 4 hours. Physical activity levels were classified as ▲sedentary (less than 10 minutes per week) ▲insufficient activity (less than 150 minutes per week) ▲active (150 minutes or more per week).

 

During the follow-up period, there were 1,278 deaths from all causes and 354 deaths from heart disease. The analysis showed that regardless of usual sitting time, engaging in moderate to vigorous exercise for at least 150 minutes per week was associated with a reduced risk of death from all causes.

 

Exercise Practice Tips

150 minutes of exercise per week is the recommended amount suggested by health experts such as the Korean Diabetes Association, the American Diabetes Association (ADA), and the World Health Organization (WHO), based on research. Moderate intensity means exercising to the point of slight sweating and shortness of breath. If the exercise intensity exceeds moderate, you can reduce the exercise duration slightly and perform it for 75 minutes.

 

How should we practice? With the help of Professor Yoon Jae-seung from the Department of Endocrinology at Catholic University St. Vincent's Hospital, let's convert exercise into walking, the most basic form of exercise. Walk at a brisk pace that makes you slightly breathless but still able to converse with the person next to you, five times a week for 30 minutes each, or three times a week for 50 minutes each. The average adult stride length is about 70-80cm, so walking at a brisk pace means taking 1,000 steps in 10 minutes, which is approximately 4.8 km per hour. If walking on a treadmill, you should walk at a speed of over 4.8 km/h. Professor Yoon Jae-seung said, "For patients whose health condition and physical ability permit, walking more than 7,500 steps a day, and up to 10,000 steps, can significantly improve blood sugar levels and aid in weight loss."

 

Can I do it all at once over the weekend?

If you don't have time to exercise regularly, even on weekends or days when you have free time, do some exercise. Exercising intensively on the days you can, rather than every day, can produce similar effects. A research team from Harvard University in the United States tracked 89,573 adults over five years. Among the participants, 34% did not exercise, and 66% exercised more than 150 minutes per week. The participants who exercised were divided into groups that exercised intensively on weekends and those who exercised daily.

 

As a result, the weekend exercise group had a 21-38% lower risk of atrial fibrillation, myocardial infarction, heart failure, and stroke compared to the non-exercise group. The daily exercise group had a 17-36% lower risk of developing these diseases compared to the non-exercise group. The health benefits between the weekend exercise group and the daily exercise group were not significantly different.

 

Please take breaks and stand up occasionally.

If you don't have time to exercise, try standing up and stretching or going to the bathroom every 30 minutes to an hour while sitting. Professor Yoon Jae-seung said, "Many studies have shown that simply standing up or being active intermittently during sitting can offset the disadvantages of a sedentary lifestyle," and added, "Using smart bands or smartwatches that encourage this behavior can be helpful."

 

In addition, it is important to continuously practice light physical activities in daily life. These include ▲ organizing the office and home ▲ standing while working (using a sit-stand desk, etc.) ▲ light household chores. Professor Yoon recommends two methods for diabetic patients who find it difficult to exercise in their spare time: ☆ 'commuting walking' and 'climbing stairs.' ☆ In particular, stair climbing not only provides aerobic exercise but also helps strengthen lower body muscles, so it is recommended to climb stairs of more than 10 floors at least twice a day.

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It is good to exercise every day, but doing it intensively on the weekends is also considered beneficial.

They especially recommend stair exercise.