The University of Utah School of Medicine released new research that indicates workers who participate in light intensity activities, such as hourly, two-minute walking sessions, will likely have better health outcomes and longer lives than their sedentary counterparts.

Extended periods of sitting can produce adverse effect, such as hypertension, inflammation, diabetes, obesity and atherosclerosis. The best way to counteract negative effects isn't simply to stand but to engage in "light intensity activities," such as walking around the office, up and down stairs, or a short trek to grab a cup of coffee. According to the new report, adding a two-minute walking break to a normal routine could mean a 33 percent lifespan extension over those who live fairly sedentary lives.

"It was fascinating to see the results because the current national focus is on moderate or vigorous activity," said Dr. Srinivasan Beddhu, lead author of the study and a professor of medicine. "To see that light activity had an association with lower mortality is intriguing."

Between the years 2003 to 2004, 3,626 participants were surveyed, and their physical activity was measured via accelerometers, gauging the intensity of daily activity. Data from the U.S. National Health and Nutrition Examination Survey was examined, and participants were followed for three years for the purpose of collecting addition data. The experiment showed that light activity, not necessarily moderate or vigorous, could lead to exceptional health outcomes. 

"Exercise is great, but the reality is that the practical amount of vigorous exercise that can be achieved is limited. Our study suggests that even small changes can have a big impact," said Tom Greene, senior study author and director of the Study Design and Biostatistics Center at the Center for Clinical and Translational Science at the University of Utah School of Medicine in Salt Lake City.

Eighty percent of Americans don't meet the goal of committing to 2.5 hours of moderate physical activity each day. The researchers involved in the report, which was published in the Clinical Journal of the American Society of Nephrology, compared the health benefits of low-intensity activities, such as standing, with light-intensity activities, such as walking, cleaning and gardening. Short bursts of light activity can boost endurance for more than half the day. Also, five minutes of activity every hour could translate into burning 1,000 additional calories a week, which decreases tissue fat, and helps to maintain or lose weight.

The Centers for Disease Control and Prevention lists general physical activities defined by level of intensity, cataloging a variety of activities from gymnastics to water aerobics to ballroom dance. Also, federal guidelines for physical activity still suggest that Americans engage in at least 150 minutes of moderate to vigorous physical activity each week to strengthen the cardiovascular system.