New research suggests that reducing daily sitting time by just 30 minutes can provide a significant energy boost by enhancing metabolism. This simple change can improve the body’s capacity to process fats and carbohydrates into energy, according to scientists.

Reducing sedentary time is especially advantageous for those who lead physically inactive lifestyles and are at an increased risk of developing heart disease and diabetes. Previous research has shown that a lifestyle dominated by inactivity and poor dietary choices can result in energy consumption surpassing energy expenditure, which escalates the risk of these chronic health issues.

Medical experts stress that lifestyle choices can affect the body’s metabolic flexibility—the ability to alternate between using fats and carbohydrates for energy in varying circumstances.

Dr. Taru Garthwaite from the University of Turku, Finland, who authored the study, explained: “A healthy body tends to burn more fat while at rest, but shifts to carbohydrates after meals and during intense physical activity. When metabolic flexibility is compromised, levels of blood sugar and lipids can increase, leading to excess fat and sugars being stored rather than used for energy.”

This study, published in the Scandinavian Journal of Medicine and Science in Sports, involved 64 sedentary adults who had multiple risk factors for heart disease and diabetes. Participants in the intervention group were encouraged to reduce their sitting time by an hour each day, opting for more standing and physical activity as part of their daily routine, without engaging in structured exercise programs.

Meanwhile, the control group continued with their regular sedentary habits. Both groups’ sitting habits and physical activities were monitored using accelerometers over a six-month period.

Dr Garthwaite said: “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.”

She believes that even a slight increase in physical activity can benefit those who are physically inactive. The intervention group, which aimed to reduce sedentary behaviour, managed to cut down sitting time by an average of 40 minutes per day.

However, not all participants in the intervention group met the target, while some in the control group reduced their sitting time. After six months, the researchers found no differences between the intervention and control groups in terms of the participants’ metabolic flexibility.

However, as there were significant differences within the groups regarding the reduction of seated time, the researchers also analysed the results based on the actual changes achieved. Those taking part who managed to cut their sitting time by at least half an hour demonstrated enhanced metabolic flexibility and improved fat burning during gentle exercise compared to participants who remained largely inactive.

Not only that, but the greater the increase in standing time amongst participants, the more their metabolic flexibility is enhanced.

Dr Garthwaite said: “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.”

She 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.”