Sitting continuously for many hours not only causes joint pain but can also negatively affect how the body controls blood sugar. According to experts, prolonged sedentary habits can increase the likelihood of prediabetes and type 2 diabetes.
Summary table: Impact of living habits on blood sugar processing ability
| Living habits | Potential impacts on blood sugar |
|---|---|
| Reducing muscles' need to use glucose may contribute to insulin resistance. | |
| Prolonged lack of exercise can still be associated with metabolic risk. Regular exercise should be combined with limiting prolonged sitting. |
The body processes sugar ineffectively when sitting for a long time
After meals, starch is converted into glucose in the blood. To deliver glucose to muscle cells, the body needs the hormone insulin. When we stand or walk, muscles contract and use this amount of glucose, thereby contributing to controlling and supporting natural hypoglycemia.
Conversely, when sitting motionless, muscles' need to use glucose decreases. When sugar stays in the blood longer, the body may need to secrete more insulin to support blood sugar control. This prolonged condition can contribute to insulin resistance, a factor leading to metabolic disorders.
Risk of increased blood sugar after meals
If you sit continuously right after eating, the body processes sugar less effectively, causing the blood sugar index to tend to increase and remain at a high level. Studies show that interrupting sitting time by walking lightly for 2-5 minutes every 15-20 minutes can significantly help reduce blood sugar and insulin levels after eating.
Exercise cannot replace reducing sitting
High-intensity exercise for 1-2 hours a day brings many health benefits, but still needs to limit sitting for a long time. People who exercise but still sit a lot still have a high risk of metabolic disorders. Experts recommend that adults, especially those at risk of diabetes, should limit sitting continuously for more than 30 minutes to help protect their health.
Q&A corner: Movement and energy metabolism
If office space conditions are cramped and you cannot walk, what exercise can I apply right on the spot to limit the harmful effects of sitting for a long time?
According to experts, you can perform static exercises right on the spot such as standing up to stretch shoulders, tiptoeing many times or twisting gently. These movements still support muscle contraction and energy consumption, contributing to maintaining blood circulation without interrupting work.
