“Indeed, we observed similarities between genes regulated by breaks and by continuous acute exercise bouts of 30-90 minutes,” the researchers note.
Previous studies show that breaking up prolonged periods of sitting lowers your risk of high blood pressure, high cholesterol levels, and other precursors to heart disease and other illnesses. This study looked at how breaking up sedentary time induced positive changes at the muscular level, contributing to those benefits.
The study also indicates that “the brevity of the interruptions to sitting (2 minutes) indicates that such breaks would not count toward the minimum amount of aerobic activity necessary for substantial health benefits within current physical activity guidelines, since at least [10-minute] episodes of activity are stipulated.”
Meaning, it’s smart to walk around the office every 20 minutes, but still important to get in your run.