What is the 2 per 20 sitting-walking rule, which can lower blood sugar levels naturally

Sitting is the new smoking. Yes, you read that right. Prolonged sitting is the worst thing you could do for yourself, and it is an invitation to major health issues, including diabetes and cardiovascular diseases. But in today’s times, where a sedentary lifestyle prevails, with jobs that require to be seated for long hours, how does one find balance? Some youngsters even exceed 8 to 10 hours of prolonged sitting. A groundbreaking study has found that a simple approach can manage blood sugar levels, and this doesn’t involve intense workouts or drastic lifestyle changes.

A study published in Diabetes Care details how small, regular movement breaks can transform metabolic health, lower blood sugar, and insulin levels. All you need to do is follow the ‘2 per 20 sitting-walking rule’.

What is the 2 per 20 sitting-walking rule

The 2-per-20 rule is a simple approach to slash the negative effects of prolonged sitting. It means getting up and walking or moving around for 2 minutes after every 20-30 minutes of sitting. This micro-activity can break prolonged sitting and improve metabolic health.



What are the benefits

The researcher found that people who sat for 8 continuous hours had a drastic spike in their post-meal blood glucose and insulin levels. However, when this pattern was interrupted with just two minutes of light or moderate walking, every 20 to 30 minutes, their blood sugar levels dropped by 24-30% and insulin levels by 23-26% compared to prolonged sitting. These benefits occurred regardless of walking intensity. Which means even a leisurely stroll can make a difference.

The science is clear. Sitting for long periods reduces muscle contractions and impairs glucose uptake, which leads to elevated blood sugar, insulin resistance, and inflammation. Regular movement reactivates these processes and helps the body to clear glucose and fats from the bloodstream more effectively. The study’s findings held true across body weight, sex, and baseline fitness levels. What makes the 2 per 20 rule so effective is its focus on movement frequency rather than intensity or calorie burn.

How to incorporate this into your daily routine

If you have a desk job, or a sedentary lifestyle, try the 2 per 20 sitting-walking rule.

• Set a timer for every 20 to 30 minutes
• Get up from your seat, refill your water bottle, or take a stroll
• Ensure to walk for at least 2 to 3 minutes
• When you are on the phone, walk
• You can use a smartwatch or step counter to track your movement
• Set realistic goals on how many steps you can get in between

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