Walk for 5 minutes regularly to protect your health
Real health benefits
The health effects of sitting for long periods are now well documented. Prolonged sitting increases the risk of developing chronic conditions such as type 2 diabetes, obesity, cardiovascular disease, certain respiratory, bone and joint disorders, and even some types of cancer.
In its 2022 expert appraisal, the Agency highlighted a worrying trend in France: a large share of the population – especially young people – does not get enough exercise or spends too much time sitting.
More than 37% of adults sit for more than eight hours a day.
To take account of the latest scientific knowledge, the Agency has carried out a new expert appraisal to update its recommendations on reducing sedentary living, published in 2016 in its first opinion on physical activity and sedentarity.
Proven metabolic and cognitive effects
ANSES conducted a systematic review of studies examining the health benefits of various ways of breaking up sedentary time, such as standing, walking or climbing stairs.
The results showed that walking for five minutes every 30 minutes at a low to moderate intensity improves metabolic markers such as blood sugar and insulin levels. For children, the data suggest that short bursts of more intense activity for three minutes every 30 minutes may provide even greater benefits.
Breaking up sitting time also appears to have a positive effect on cognitive function. The studies show that walking, regardless of speed, improves attention, reaction time and mood, while reducing feelings of fatigue.
“These benefits are observed when sitting is interrupted regularly, ideally every 30 minutes” explains Perrine Nadaud, Deputy Head of the Unit in charge of issues involving physical activity.
Making our lifestyles more active
ANSES recommends encouraging regular breaks from sitting in all settings (at work, at school, etc.) by creating varied opportunities to move throughout the day. Minor everyday changes can make a difference: taking the stairs instead of the lift, or talking while walking rather than remaining static, for example. It also points out that the most significant benefits are achieved when breaks are taken every 30 minutes or so, and that these effects diminish when sitting periods extend beyond that – particularly for more than one hour.
In addition, the Agency reiterates the importance of being physically active every day, for example by walking or cycling to get around, taking the stairs, or being active at home (through chores, gardening or DIY activities). Beyond that, exercising can provide a fun and effective way to stay healthy.
“Today, public health prevention is all about reorganising our lifestyles. For several years, the Agency has been advocating for the creation of environments that are conducive to active living, which requires rethinking the ways we structure time and space, whether at school or at work” affirms Irène Margaritis, Deputy Director for Food, Animal and Plant Health.