Micropatterns of physical activity like walking upstairs or carrying shopping bags may well help find a way to prevent Type 2 Diabetes.
That is the finding of world-first research in the UK led by Melbourne-based Monash University, which found a link between short bursts of physical activity and lower risk of developing Type 2 Diabetes.
Published in the scientific journal Diabetes Care, the study’s researchers say they found less than four minutes a day of short bursts of moderate to intense activity could reduce a person’s risk of developing the condition by more than a third.
These bursts of energy (termed ‘physical activity micropatterns’) can last as little as 30 seconds at a time.
Senior author Professor Emmanuel Stamatakis, Director of the Monash Brain Park at Monash University, says the practical implications of physical ‘micropatterns’ are significant for four in five adults who don’t regularly exercise.
“This is about finding creative ways to incorporate health-enhancing movement into your daily routine through very short bursts of physical activity that most people would not even identify as exercise,” he says.
“Our study didn’t involve gyms, running or any planned exercise that typically require memberships, travelling or wearing sports gear, so it’s realistic and achievable even for people who can’t or are not keen to initiate and sustain that type of exercise program.
“It’s as easy as taking the stairs at a brisk pace instead of the lift, or leaving your trolley at the supermarket checkout and carrying your groceries to your car instead.”
MICROPATTERNS STUDY IN UK
The Monash-led study examined 22,706 non-exercising UK adults for nearly eight years and found they were 36% less likely to develop Type 2 Diabetes with up to four minutes a day of micropatterns-based physical activity to differing levels.
Researchers split these levels into two main categories: vigorous intermittent lifestyle physical activity (VILPA) and a moderate-to-vigorous-intensity equivalent (MV-ILPA).
An average of 10 daily VILPA bursts of up to a minute were found to reduce the risk by 36% while 39 bursts of M-VILPA lasting up to three minutes at a time was associated with reducing the risk by 41% lower risk.
ABOUT TYPE 2: Type 2 diabetes is one of the fastest growing chronic diseases in the world, estimated to affect more than 1.3 billion people by 2050. Caused by a combination of lifestyle factors and genetics, the disease occurs when the body resists insulin or fails to produce enough, causing high blood sugar levels.
WEARABLE TECH
Lead author Dr Kar Hau Chong, from the University of Wollongong says advances in wearable technology makes it easier for people to measure and move to lower their risk of Type 2.
“People are often discouraged about structured exercise because of the time it takes,” he says.
“Our research shows people should focus on the intensity and regularity of the activity bursts throughout the day, which is easier to track with smart watches and other wearables.
“It is very important to emphasise that this needs to become habitual daily behaviour; it should not be seen as a quick fix.”
