Do you dread
exercising in the gym? All you require is to stop being a couch potato and
start walking. A new study claims that long periods of low intensity exercises
such as standing up or walking gives you more benefits than short sessions of
vigorous physical activity.
The insulin sensitivity
and lipid levels, which are the main indicators of diabetes and obesity, are
improved by simply moving or extended walking throughout the day as compared to
high intensity gym workouts.
scientists people generally spend long lazy hours after vigorous workouts.
Dr. Hans Savelberg,
from Maastricht University in Holland, conducted a study to establish the fact
that long walks are better than intense gym sessions. The study was later
published in PLOS One journal.
Dr. Hans Savelberg
said, "One hour of daily physical exercise cannot compensate for the
negative effects of inactivity on insulin sensitivity and plasma lipids if the
rest of the day is spent sitting."
inactivity by low intensity activities such as walking at a leisurely pace and
standing is more effective than physical exercise in improving these parameters
in sedentary subjects. Our study suggests that in addition to health
interventions that stress the importance of spending enough energy to maintain
a neutral energy balance, a minimal daily amount of non-sitting time should
also be promoted."
The study aimed at
assessing the effect of high-intensity gym workout against a longer
enrolled 18 youngsters aged between 19 to 24 years. The participants were
divided into three groups. The first group was the baseline group who sat daily
for 14 hours and did not do any workouts, the second group of volunteers sat
for 13 hours and did one hour of intense stationary bike workout. The last group
sat for six hours, stood for two hours and walked lightly for four hours.
The results were
amazingly positive for group three volunteers-those who walked and stood for
hours. The group also experienced reduced insulin resistance that mitigated the
risk of developing type 2 diabetes.
The lipid and
cholesterol levels also showed improvement with low-intensity physical
exercises, thus reducing the risk of heart ailments such as heart attack and
The conclusion drawn
from the study was that low-intensity exercises are far more superior than
high-intensity workouts. They help in enhancing insulin sensitivity, toning
heart muscles and in burning body fat.
The study suggested
that sedentary lifestyle is highly detrimental for your body and low-intensity
exercises can bring tremendous improvement in your health.
The scientists added, "The study concludes
that when energy expenditure is equivalent, longer durations of low-intensity
exercise may offer more benefits than shorter periods of intense activity."