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Business Standard
3 days ago
- Health
- Business Standard
Independence Day: Stretch, stay active, gift yourself freedom from aches
As India marks its 79th Independence Day, it's worth remembering that freedom is also about the ability to move without pain or limitation. Aches, stiffness, and fatigue can erode our mobility long before we notice. However, simple, consistent habits can protect joints, strengthen muscles, and help us enjoy every step with ease. Here are some doctor-backed ways to protect your mobility and live pain-free: 1. Protect your knees early Many people develop early cartilage damage in their 30s without symptoms, according to Dr Sandeep Chauhan, senior consultant, orthopaedics, Fortis Memorial Research Institute, Gurugram. Maintaining a healthy weight, avoiding high-impact strain, and strengthening thigh muscles can reduce the risk of future knee pain. 2. Follow the 2-per-20 rule for blood sugar and stiffness A meta-analysis published in Sports Medicine titled The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis found that light walking for even 2–5 minutes every 20–30 minutes significantly reduced postprandial (after-meal) blood glucose and insulin levels compared to prolonged for two minutes after every 20 minutes of sitting in your office. This not only improves insulin sensitivity but also prevents stiffness from long hours at a desk. 3. Fix your posture before it fixes you Long hours at a desk can lead to poor spine alignment, warned Dr Sushanth B Mummigatti, Consultant Orthopaedic & Trauma Surgeon at Manipal Hospital Goa. Adjust your chair and screen height, keep your feet flat, and take frequent breaks to stretch your back and shoulders. 4. Walk your way to pain-free living A study published in JAMA Network Open titled 'Volume and Intensity of Walking and Risk of Chronic Low Back Pain', found that walking for 100 minutes daily can significantly reduce the risk of chronic low back pain. Even if you cannot hit 10,000 steps, consistent walking supports cardiovascular health, strengthens muscles, and boosts mood. 5. Use yoga to undo desk damage Simple desk-friendly yoga stretches, especially for wrists, neck, and back, can relieve tension and prevent repetitive strain injuries, said Dr Umashankar Kaushik, Assistant Professor in Yoga Shastra at Mumbai-based K J Somaiya Institute of Dharma Studies. Incorporating short yoga sessions into your workday improves posture, flexibility, and mental calm. 6. Stretch at work to keep moving well From seated spinal twists to shoulder rolls, regular desk stretches improve circulation and ease tightness. These micro-breaks, as experts note, help maintain joint health and make sitting for long hours less harmful.
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Business Standard
21-05-2025
- Health
- Business Standard
Can the '2 per 20' rule really help stabilise blood sugar without exercise?
If you spend most of your day sitting—whether at a desk, in meetings, or watching TV—you are not alone. But here's a simple habit that could quietly transform your metabolic health: the '2 per 20' rule. What is the 2 per 20 rule? This rule encourages you to stand up and move lightly for 2 minutes after every 20 minutes of sitting. And research suggests this simple change could help manage blood sugar levels, especially after meals, without needing an intense workout. What does science say about walking every 20 minutes? A meta-analysis published in Sports Medicine reviewed several studies and found that light walking for even 2–5 minutes every 20–30 minutes significantly reduced postprandial (after-meal) blood glucose and insulin levels compared to prolonged sitting. The study titled The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis reported that intermittent standing breaks throughout the day and after meals reduced glucose on average by 9.51 per cent, while intermittent light-intensity walking showed a 17.01 per cent average reduction in glucose compared to prolonged sitting. Another study, published in American Journal of Medicine Open and titled The importance of exercise for glycemic control in Type 2 diabetes, showed that standing or walking for a few minutes every 30 minutes can improve insulin sensitivity and lower blood sugar in adults with insulin resistance. The authors noted, 'Replacing sitting with standing (2.5 hours/day) and light-intensity walking (totalling 2.2 hours/day) every 30 minutes improved 24-hour glucose levels and insulin sensitivity in individuals with type 2 diabetes. Breaking up prolonged sitting with short bouts of light or moderate-intensity walking can also reduce postprandial glucose and insulin levels.' These findings suggest that even slow-paced walking activates large muscle groups, which helps absorb glucose from the bloodstream more efficiently. Why is sitting for long periods harmful for blood sugar? When you sit for extended periods, especially after eating, your muscles become inactive. This slows glucose uptake and can lead to spikes in blood sugar levels. Over time, these spikes contribute to insulin resistance, a major risk factor for Type 2 diabetes. According to the World Health Organization (WHO), sedentary behaviour is an independent risk factor for chronic diseases, including obesity, Type 2 diabetes, and cardiovascular disease. How to follow the '2 per 20' rule effectively The beauty of this approach lies in its simplicity. Here's how to implement it: Set a timer: Use your phone, smartwatch, or a reminder app to alert you every 20 minutes Walk for 2 minutes: Pace around your room, stretch, walk to the kitchen, or take a call standing up Be consistent: Over time, this small habit can lead to measurable metabolic benefits This 'movement snack' doesn't replace regular exercise, but it adds a layer of protection against the harms of prolonged sitting—and for many, that's an important start. Who can benefit from the 2 per 20 rule? People with prediabetes or Type 2 diabetes Office workers or anyone with a sedentary lifestyle Individuals looking to manage weight or improve insulin sensitivity Anyone aiming to reduce the post-meal blood sugar spike Think of the '2 per 20' rule as a low-effort, high-impact strategy for blood sugar and overall metabolic health. It's a simple tweak in your daily routine that can help prevent long-term complications—and it doesn't require any gym memberships or drastic lifestyle overhauls.
