A new study involving Finland’s University of Turku shows that reducing sitting time by just 30 minutes a day can improve the body’s ability to use fat and carbohydrates for energy, thereby boosting metabolic health and lowering the risk of chronic diseases.
According to a Xinhua News Agency report, the University of Turku recently released a press bulletin stating that long-term sedentary behavior combined with an unhealthy diet can easily lead to energy intake exceeding expenditure, thus increasing the risk of cardiovascular disease and type 2 diabetes. Lifestyle also affects the body's ability to switch between fat and carbohydrate as energy sources under different conditions, a capability known as “metabolic flexibility.”
“A healthy body mainly burns fat at rest, but switches to using carbohydrates for energy after meals or during intense exercise,” explained Dr. Taru Garthwaite, a postdoctoral researcher at the University of Turku. “If metabolic flexibility is impaired, blood sugar and lipid levels may rise, and excess fat and sugars will be stored rather than being utilized for energy production.”
This study included 64 adults with sedentary habits and multiple risk factors for chronic diseases. Researchers asked the intervention group to reduce daily sitting time by 1 hour by increasing standing or light daily activity; the control group maintained their original lifestyle. The experiment lasted for six months, and participants’ activity levels were measured using sensors capable of recording changes in body movement.
The results showed that participants who successfully reduced their sedentary time by at least half an hour displayed better metabolic flexibility and fat-burning ability during light activity. The more standing time increased, the more significant the improvement in metabolic flexibility.
Garthwaite noted that these results indicate that even minor increases in daily activity—such as standing while taking phone calls or taking short walks—can promote energy metabolism, which is particularly beneficial for people who are physically inactive, overweight, or at higher health risk.
The related findings have been published in the academic journal Scandinavian Journal of Medicine & Science in Sports.