Sitting for long periods isn’t just harmful to your back—it may also increase your risk of cardiometabolic disorders, such as diabetes and cardiovascular disease. Some research indicates that breaking up sedentary time with movement can enhance cardiometabolic health, but scientists are uncertain about the best frequency for these breaks. A recent study discovered that taking frequent breaks—at least every 30 minutes—might be more effective at managing blood sugar than having less frequent interruptions.

Researchers conducted a systematic review and meta-analysis of randomized crossover trials that compared different frequencies of activity breaks during prolonged sitting. They included data from 13 studies with 211 participants, examining the effects of more frequent movement breaks (every 30 minutes or less) versus less frequent ones (every 30 minutes or more) on glucose, insulin, triglycerides, blood pressure, and vascular function.

Their analysis revealed that taking more frequent movement breaks—every 30 minutes or more—reduced blood glucose levels more effectively than less frequent breaks. However, they found no significant differences between the two approaches for insulin levels, blood pressure, triglycerides, or vascular function. In addition, they rated the overall quality of evidence as low, highlighting the need for further research.

These findings suggest that interrupting sedentary time at least every 30 minutes is a practical strategy for improving blood sugar control. An effective way to interrupt sedentary time is to engage in “exercise snacks"—short bursts of activity that improve cardiorespiratory fitness. Watch this video to learn about a two-minute exercise snack that improves blood glucose, mitochondrial health, and more.