‘Activity snacking’ can help people with type 1 diabetes, new research says (Picture: Getty/Metro)
Ever heard of ‘activity snacking’?
New research has revealed that the method (not to be confused with habit stacking) could be a game-changer for people living with type 1 diabetes.
Taking breaks from sitting down with short, frequent bouts of walking – termed activity snacking – can help people with the condition regulate their blood sugar levels, a new study funded by Diabetes UK has found.
It’s an easy way for those with type 1 diabetes to help manage symptoms, and moving more comes with a range of benefits for anybody looking to improve their health.
But what did the research find, and how can people can integrate activity snacking into their daily routine?
What is type 1 diabetes?
Type 1 diabetes – also known as juvenile diabetes or insulin-dependent diabetes – is an autoimmune condition that occurs when the body mistakenly attacks the insulin-producing cells in the pancreas.
As a result, it can no longer produce insulin – the hormone that helps the body to convert glucose into energy – leading to high blood sugar levels.
A person with type 1 diabetes performs a blood glucose check (Image: Getty Images/iStockphoto)
Those living with the condition must inject themselves with insulin, either manually using an insulin pen or with a pump which drip-feeds it into the bloodstream.
Blood sugar levels need to be monitored closely – with a finger prick test or a CGM (continuous glucose monitor) attached to the skin – to avoid the risk of long-term health complications, which include kidney failure, eye and foot problems, heart attacks and strokes.
Importantly, type 1 diabetes is not caused by diet or exercise. Research on potential culprits is still ongoing, but it’s largely thought that certain genes and viral infections can trigger the condition.
According to type 1 diabetes charity JDRF, approximately 400,000 people are currently living with the chronic condition in the UK, including around 29,000 children.
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How activity stacking affects type 1 diabetes
Sitting down for long periods of time without breaks can have harmful health implications, increasing the risk of conditions like heart disease. However, it can also influence the body’s response to insulin.
During the course of the study, participants completed two seven-hour sitting sessions over a two-week period. One involved being completely sedentary, and the other broke up the sitting time with a three-minute bout of light-intensity walking every 30 minutes.
‘Activity snacking’ can be a stepping-stone towards more regular exercise (Image: Getty Images)
The results? Taking regular walking breaks resulted in lower average blood sugar levels, increasing the time spent in range (between 3.9 and 1.0 mmol/L) by 14%.
Previous studies on activity snacking have also shown positive effects on people with type 2 diabetes, reducing average blood sugar levels alongside the risk of complications.
Vastly different to type 1 diabetes, type 2 occurs when the body cannot produce enough insulin, and can be caused by diet, lifestyle or genetic disposition.
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Integrating activity snacking into your daily routine
The beauty of activity snacking is that it can be personalised.
Dr Elizabeth Robertson, Director of Research at Diabetes UK, recommends making ‘simple, practical’ changes such as ‘taking calls while walking’ or ‘setting a timer’ as a reminder to take breaks.
‘For some people, it could be an important stepping-stone towards more regular physical activity, whereas for others, it may be a simple and acceptable intervention to help manage blood glucose levels,’ adds Dr Matthew Campbell, Principal Investigator in Cardiovascular and Metabolic Medicine at the University of Sunderland.
Incorporating activity snacking into your lifestyle needn’t involve taking up a new, high-intensity exercise: it’s about finding what works for you, whether that’s lightly pottering around the garden or simply running a few errands on your feet.
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Taking breaks from sitting with short, frequent bouts of walking can help regulate blood sugar levels.