Professor Yung-Chih Chen’s Top Three Strategies to Counteract Negative effects of Prolonged Sitting
In modern society, prolonged sedentary behavior has become a common lifestyle, particularly among office workers who may not have the time for regular exercise. However, extended periods of sitting can have detrimental effects on health, including impaired postprandial blood glucose and insulin regulation, as well as an increased risk of weight gain and obesity. Associate Professor Yung-Chih Chen from the Department of Physical Education and Sport Sciences at National Taiwan Normal University has conducted two studies demonstrating that interrupting prolonged sitting can promote metabolic health by stimulating the secretion of gut hormones and increasing energy expenditure. His research also explores simple strategies to break up sedentary behavior and enhance overall well-being.
Professor Yung-Chih Chen was awarded a government-funded scholarship by the Ministry of Education, and earned his Ph.D. in 2016 from the Department for Health at the University of Bath, UK. He subsequently conducted two years of postdoctoral and visiting scholar research at the same institution. His current research focuses on various health-related issues in daily life, including the impact of sedentary behavior on health, the relationship between physical activity and circadian rhythms, and the effects of exercise on energy balance and eating behavior.
During his postdoctoral research, Professor Chen conducted two studies examining the health implications of prolonged sitting. Gut hormones play a crucial role in human metabolism and appetite regulation, with key hormones including glucagon-like peptide-1 (GLP-1), glucose-dependent insulinotropic peptide (GIP), and peptide YY (PYY). After food intake, these hormones are secreted by the gut, stimulating pancreatic β-cells to release insulin while suppressing pancreatic α-cell secretion of glucagon to regulate blood glucose levels. Additionally, gut hormones have appetite-suppressing effects, making them key factors in weight control. However, individuals who are overweight or obese often exhibit reduced or abnormal postprandial gut hormone secretion. While bariatric surgery and pharmacological interventions can enhance gut hormone secretion, these methods are invasive. Therefore, Professor Chen’s research focuses on identifying non-invasive strategies to increase postprandial gut hormone levels in this population.
In his study, Professor Chen recruited middle-aged individuals with a sedentary lifestyle and central obesity (average age: 51 ± 5 years) to compare the effects of prolonged sitting (SIT: 5.5 hours of uninterrupted sitting) and interrupted sitting (BREAKS: 2 minutes of brisk walking every 20 minutes, accumulating 30 minutes of physical activity over 5.5 hours) on the concentrations of GLP-1, GIP, and PYY. The results showed that breaking up prolonged sitting significantly increased postprandial GLP-1 (Figure D) and PYY (Figure F) levels. This finding suggests that even low-intensity physical activity to interrupt prolonged sitting can enhance gut hormone concentrations, similar to the effects of continuous exercise, clinical surgery, or medication. As a result, individuals who are unable to engage in continuous exercise or who are required to sit for extended periods at work may benefit from such intermittent activity to boost gut hormone levels. Professor Chen also noted that due to genetic and physiological differences between Western and Asian populations, a similar study was conducted at National Taiwan Normal University to collect data on Asian participants. The research further examined differences between individuals with normal weight and those who are overweight. The findings have recently been accepted for publication in an international journal (https://pubmed.ncbi.nlm.nih.gov/38767985/).
Source: Chen YC, Walhin JP, Hengist A, Gonzalez JT, Betts JA & Thompson D. (2022). Interrupting Prolonged Sitting with Intermittent Walking Increases Postprandial Gut Hormone Responses. Medicine and science in sports and exercise 54, 1183-1189.
Another study examined the impact of standing and neuromuscular electrical stimulation (NMES) on health. NMES is commonly used in physical therapy and muscle relaxation, promoting muscle contraction through passive stimulation.
This study recruited young, healthy adults (average age: 28 ± 9 years) and conducted three experimental conditions: (1) 2 hours of uninterrupted sitting (SIT), (2) 2 hours of continuous standing (STAND), and (3) 2 hours of NMES applied to the quadriceps and calf muscles at a self-selected comfortable intensity (NMES). During each condition, participants underwent a 2-hour glucose tolerance test and energy expenditure measurement.
The results showed that both 2 hours of STAND and lower-limb NMES at a self-selected comfortable intensity effectively increase energy expenditure ( Figure A) and reduce insulin concentrations during the glucose tolerance test (Figure B). According to Professor Chen, these results show that low-intensity active (e.g., standing) and passive (e.g., NMES-induced) muscle contractions can immediately enhance energy expenditure and improve insulin sensitivity.
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Source: Chen YC, Davies RG, Hengist A, Carroll HA, Perkin OJ, Betts JA & Thompson D. (2022). Effects of neuromuscular electrical stimulation on energy expenditure and postprandial metabolism in healthy men. Applied Physiology, Nutrition, and Metabolism 47, 27-33.
Professor Chen summarized three effective strategies for breaking up prolonged sitting and improving health based on the findings of his two studies. First, engage in brief, regular physical activity – performing 2 to 5 minutes of brisk walking every 20 to 60 minutes, accumulating a total of 30 minutes of activity throughout the day. Simple actions such as walking around, getting up to refill a water bottle, or taking the stairs can effectively interrupt prolonged sitting. Second, use a sit-stand desk – alternating between sitting and standing can help reduce sedentary time in office settings. Finally, apply NMES – this method passively induces muscle contractions, offering an alternative for those who may not be able to engage in physical movement. These three approaches can be integrated into work environments where prolonged sitting is common to help individuals mitigate the negative health effects of sedentary behavior.
Professor Chen emphasized that the appropriate duration of standing varies from person to person, and NMES should be applied at a comfortable intensity tailored to individual tolerance. Additionally, NMES should not be used near the heart, on injured muscles, or by individuals with neuromuscular sensory impairments to ensure safety.
Source:
1.Chen, Y. C., Walhin, J. P., Hengist, A., Gonzalez, J. T., Betts, J. A., & Thompson, D. (2022). Interrupting Prolonged Sitting with Intermittent Walking Increases Postprandial Gut Hormone Responses. Medicine and Science in Sports and Exercise, 54(7), 1183-1189. https://doi.org/10.1249/MSS.0000000000002903
2.Chen, Y. C., Davies, R. G., Hengist, A., Carroll, H. A., Perkin, O. J., Betts, J. A., & Thompson, D. (2022). Effects of neuromuscular electrical stimulation on energy expenditure and postprandial metabolism in healthy men. Applied Physiology, Nutrition and Metabolism, 47(1), 27-33. https://doi.org/10.1139/apnm-2021-0361
Yung-Chih Chen Associate Professor | Department of Physical Education and Sport Sciences
Professor Yung-Chih Chen was awarded a government-funded scholarship by the Ministry of Education and earned his Ph.D. in 2016 from the Department for Health at the University of Bath, UK. He subsequently conducted two years of postdoctoral and visiting scholar research at the same institution. In 2019, he joined the faculty at National Taiwan Normal University (NTNU) and received NTNU’s Outstanding New Faculty Award. His research primarily focuses on health-related issues in daily life, including the impact of (interrupting) sedentary behavior on health, the relationship between physical activity and circadian rhythms, and the effects of exercise on energy balance and eating behavior.