A new study from the University of Turku reveals that reducing daily sitting time by just 30 minutes can significantly boost energy metabolism, a finding with promising implications for reducing the risk of heart disease and type 2 diabetes.
A new study from the University of Turku in Finland has uncovered that reducing daily sedentary behavior by just 30 minutes can significantly enhance the body’s ability to utilize fats and carbohydrates for energy production.
This lifestyle modification could be particularly beneficial for individuals who are physically inactive and at increased risk for cardiovascular diseases and type 2 diabetes.
Published in the Scandinavian Journal of Medicine and Science in Sports, the study highlights how excessive sitting and poor diet contribute to energy intake exceeding energy expenditure, thereby increasing the risk of these chronic conditions.
One key aspect of metabolic health is the body’s ability to switch between fats and carbohydrates as sources of energy in different situations, a capability known as metabolic flexibility.
“A healthy body burns more fat at rest, but after meals and during high-intensity exercise, the main source of energy shifts to carbohydrates. If metabolic flexibility is impaired, blood sugar and lipid levels can rise and, instead of being used for energy production, excess fat and sugars may be directed to storage,” first author Taru Garthwaite, a postdoctoral researcher at the University of Turku, said in a news release.
The study, conducted at the Turku PET Centre and the UKK Institute for Health Promotion Research, involved 64 sedentary adults with multiple risk factors for cardiovascular disease and type 2 diabetes.
Participants were split into two groups: an intervention group instructed to reduce sitting by an hour each day through increased standing and physical activity in daily life — without starting structured exercise — and a control group asked to maintain their usual sedentary habits.
For six months, participants’ sedentary time and physical activity were monitored using accelerometers.
“Our results suggest encouragingly that reducing sedentary behaviour and increasing even light daily physical activity – for example, standing up for a phone call or taking short walks – can support metabolic health and potentially help prevent lifestyle diseases in risk groups,” added Garthwaite.
While the study did not find significant differences in metabolic flexibility between the intervention and control groups as a whole, a deeper analysis based on actual behavioral changes revealed notable findings.
Participants who successfully reduced their sedentary time by at least half an hour showed improvements in metabolic flexibility and fat burning during light-intensity activities compared to those who remained highly sedentary. Increased standing time further enhanced these benefits.
“However, the positive metabolic effects of reducing sedentary behaviour are likely to apply mainly to those who are physically inactive and already have excess weight and an elevated risk of disease,” Garthwaite added. “Even greater benefits can be achieved by following the physical activity recommendation of 2.5 hours of moderate-intensity activity each week, but even a small increase in physical activity is beneficial, especially for those who are physically inactive.”
Source: University of Turku