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Jurnal Rerata
Jurnal Rerata
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Revised: 28 December 2020
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Accepted: 9 January 2021
DOI: 10.1002/1348-9585.12199
ORIGINAL ARTICLE
1
Graduate School of Occupational
Health, Graduate School of Medical
Abstract
Science, University of Occupational and Objectives: Suppression of postprandial hyperglycemia may aid in preventing lifestyle-
Environmental Health, Fukuoka, Japan related diseases in working people. The present study aimed to identify the types and
2
Japanese Red Cross Kyushu International
timings of exercises that can be performed by working people during a 60-minute lunch
College of Nursing, Fukuoka, Japan
3 break that are effective in attenuating postprandial increases in blood glucose levels.
Department of Health Development,
Institute of Industrial Ecological Methods: Healthy working people aged 20 years and older were subjected to aerobic (AER)
Sciences, University of Occupational and or resistance (RES) exercise before (Pre) and after (Post) lunch, assuming a 60-minute lunch
Environmental Health, Fukuoka, Japan
break, with fixed 20-minute lunch and rest periods. These exercise sessions of 4 different
Correspondence patterns were performed by each participant. Serial measurements of blood glucose levels
Nishiyama Yoko, Graduate School of were obtained every 15 minute using a Flash Glucose Monitoring System.
Occupational Health, Graduate School
of Medical Science, University of Results: Data were analyzed for 11 participants who completed the protocol. Our
Occupational and Environmental Health, incremental area under the curve (IAUC) analysis indicated that the AER-Post condi-
1-1 Iseigaoka, Yahatanishi-ku, Kitakyusyu-
tion was associated with the most significant hypoglycemic effect, followed by the
shi, Fukuoka, Japan 811-4157.
Email: y-nishiyama@jrckicn.ac.jp AER-Pre condition. Although the RES-Post showed no significant difference, a de-
crease in the IAUC comparison is apparent. However, the RES-Pre condition exerted
no acute effect on blood glucose levels.
Conclusions: Workers may benefit from a 20-minute aerobic exercise period, fol-
lowing a 20-minute lunch and a 20-minute rest period, as this may help prevent pro-
gression to diabetes. Furthermore, performing 20-minute aerobic exercises prior to
lunch may also attenuate postprandial increases in blood glucose levels. Therefore, if
the lunch breaks are short, aerobic exercises are recommended before lunch.
KEYWORDS
aerobic exercise, lunch break, postprandial glucose, resistance exercise, timing of exercise, worker
and worsening atherosclerosis.5 Suppressing these conditions present study was approved by the Ethics Committee of the
will prevent healthy people of working age from developing University of Occupational and Environmental Health (No.
diabetes and cardiovascular diseases. H30-064).
Although both aerobic and resistance exercises reduce
HbA1c levels, the former is considered more effective.6-8
Previous studies have indicated that aerobic exercise reduces 2.2 | Study protocol
blood glucose levels and the incremental area under the curve
(IAUC) more substantially after a meal.9,10 However, some Figure 1 shows the protocol used in this study. We examined
authors have reported no significant difference between blood the effects of a 20-minute aerobic or resistance exercise be-
glucose levels after pre-and post-meal exercise.11 However, fore and after a fixed 20-minute lunch and a 20-minute rest
reports on the optimal intensity at which exercise should be period in each person. Each session lasted 6 days, with 3 days
performed are inconsistent. Some reports state that high- as control and 3 days for exercise. The exercise was a com-
intensity activities lower blood glucose levels, while others bination of 2 types of exercise, each performed at 2 different
report low-intensity activities to be more effective.12,13 Short- timings, with 4 patterns of aerobic exercise set-ups: pre-lunch
term resistance exercise, when performed alone, has been (AER-Pre) or post-lunch (AER-Post); and resistance exercise
reported to have no effect on fasting or postprandial blood set ups: before (RES-Pre) or after (RES-Post). Either one of
glucose.14 However, its long-term implementation along with these was performed for 3 days in a row. A reset period was
high-intensity activities are shown to improve blood glucose provided between each session.
and HbA1c levels.15-17 During the 6 days, which included a 3-day control period and
Although studies have verified that blood glucose levels a 3-day exercise period, the participants’ diet during lunch was
decrease after approximately 45-60 minutes of activity, the specified as follows: 100 g of rice (40 g of carbohydrate) as the
effects of shorter exercise durations and low-to moderate- main meal during lunch. And the participants were asked to con-
intensity activities on postprandial blood glucose remain un- tinue their usual intake of proteins and fat. They were also asked
clear. Furthermore, the timing of exercise was inconsistent to continue their usual breakfasts and suppers. Explanations to
in previous studies. Recently, workplaces have implemented refrain from carbohydrate-rich side dishes and snacks were pro-
various interventions related to physical activity, such as vided to minimize their influence on glucose levels.
dedicated exercise timeslots during lunch breaks. Evidence The control period comprised set lunches with no exer-
suggests that exercising during lunch breaks improves con- cise. Furthermore, the reset period was a period of normal
centration and relieves fatigue.18 Furthermore, exercises lunch and activity.
performed at the workplace can improve one's mood and
physical activity.19
Therefore, the present study aimed to identify the types 2.3 | Exercise program
and timings of exercises that can be performed by working
people during a 60-minutes lunch break with the goal to at- Figure 2 shows the exercise program implemented in this
tenuate postprandial increases in blood glucose levels. The study. The program consisted of a 20- minute moderate-
novelty of this study lies in the fact that 4 different kinds of intensity exercise. For the aerobic exercise condition, par-
exercise programs, which included a combination of 2 types ticipants walked at 6 km/h for 18 minute and 4 km/h for
of exercises (aerobic or resistance exercise) and 2 different 1 minute each before and after lunch. Assuming that most
timings (before or after lunch), were performed by the same of the participants did not habitually exercise, we set up ex-
person to find the most efficient pattern that could be imple- ercises that could be performed safely and reliably. Walking
mented during a lunch break for 40 years of working life. speed was set at 4 km/h (3 METs) for warming up and 6 km/h
(5 METs) during aerobic exercise. Prior to the study, the par-
ticipants practiced walking 100 m in 90 s (4 km/h) and in
2 | METHODS 60 s (6 km/h) with the researcher. Next, they performed their
routine warm ups and exercises, which included walking at
2.1 | Participant recruitment 4 km/h and 6 km/h, respectively.
With regard to the resistance exercises, the participants
Workers aged 20 years and older were asked to voluntarily were instructed to repeat pushups, squats, and front bridges
participate in the current study. Those with a history of se- that required no equipment and were done in a corner of the
vere hypertension, psychiatric disorders, cerebrovascular ac- workplace, using a mat. A physical function test was per-
cidents or related conditions, and those instructed to restrict formed before the resistance exercise session began. This test
exercise were excluded. Recruitment was done in the work- measured the maximum number of push-ups and squats that
place by posting the research goals on a bulletin board. The could be done in 30 seconds, and the length of time in seconds
YOKO et al
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F I G U R E 1 Study protocol. Each session included 3 days of control and 3 days of exercise. Each of the participants went through 4 sessions
in total. In the first session, they performed aerobic exercise before lunch (AER-Pre). In the second session, they performed aerobic exercise
after lunch (AER-Post). Following which, in the third session, exercise was changed to resistance exercise. RES-Pre meant that participants had
exercised before their lunch and RES-Post shows exercise after lunch. The reset period was a period of time, in which participants were asked to
have lunch and perform activities as usual, with no exercises during lunch breaks
F I G U R E 2 Exercise program. The program consisted of 20 minute of exercise, including warm-up and cool-down in the first and the last
1-minute. Aerobic exercise included walking at 6 km/h, and the walking speed was calculated using duration and walking distance. Resistance
exercises comprised 3 types of performances, the intensity of exercise was set to medium
for which a front bridge position could be maintained. Based 2.4 | Measurements
on these results, the number of individual exercises was set,
and participants were asked to repeat these exercises for Participants were asked to complete questionnaires about life-
18 minute at their own pace with 10-to 20-second breaks. style and the stages of behavioral change related to exercise on
Stretches were performed for 1 minute for warm-up and cool- the first and last days of the study. On the same day, weight, body
down before and after resistance exercises. fat percentage, muscle mass, basal metabolism, and body mass
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4 of 9 YOKO et al
index (BMI) were measured using a body composition analyzer T A B L E 1 Characteristics of the subject
(DC-320, TANITA Inc, Tokyo, Japan). Abdominal circumfer- n = 11
ence was measured on a horizontal plane above the umbilicus.
Glucose levels were measured using the Flash Glucose Means ± SD Range
Monitoring System (FGM) (Free Style Libre, ABBOTT Age (y) 42.7 ± 9.4 29-58
Japan Inc, Chiba, Japan). The FGM automatically measures Gender (male/female) 5/6
glucose levels in body fluids and records a representative Occupation (teacher/office 8/3
value every 1 minute and every 15 minute. It was worn con- worker)
tinuously for 6 days during the control and exercise periods. Height (cm) 164.8 ± 5.3 157.0-174.0
The number of steps and the intensity of exercise during Body weight (kg) 62.9 ± 10.9 45.8-81.7
the exercise program were measured using a physical activ- Body fat (%) 28.2 ± 8.5 19.1-47.2
ity meter (Lifecorder® GS, SUZUKEN Inc, Nagoya, Japan).
Muscle mass (kg) 42.2 ± 6.4 32.3-54.4
During the exercise program, mealtimes, dietary habits, ex-
Basal metabolic rate (kcal) 1,284 ± 168 1,013-1,596
ercise time, physical condition, and subjective exercise inten-
sity, ie, rating of perceived exertion (RPE), were recorded. Body mass index (kg/m2) 23.1 ± 4.1 18.1-31.2
Waist circumference (cm) 82.9 ± 10.5 64.8-102.5
Sitting time (hr/day) 7.8 ± 0.5
2.5 | Statistical analysis Exercise at least once a week 4/7
(yes/no)
Questionnaire responses were assessed using descriptive Resistance test†
statistics. Moreover, exercise intensity, changes in glucose Push up (times/30 sec) 18.4 ± 5.6 10-28
levels over time, and the IAUC were determined using the Squat (times/30 sec) 9.6 ± 2.4 6-12
Wilcoxon signed-rank test. The IAUC was calculated using Front bridge (sec) 56.0 ± 40.8 20-160
the trapezoidal method. SPSS Advanced Statistics Version
Note: Data are n or mean ± SD.
26 (IBM Japan, Ltd.) was used for all analyses. A P value of
Resistance test is the maximum number of time and holding time of the
<.05 was considered statistically significant. resistance exercise that participants can perform in 30 seconds. Based on this,
50% was done by resistance exercise.
3 | R ES U LTS
metabolism, however, participant B showed impaired glu-
3.1 | Participant characteristics cose tolerance. As a result, Participant A showed a slower
increase in blood glucose, whereas Participant B showed
Of the 15 participants, 4 were unable to complete the pro- a significant increase. Although the cases had differ-
tocol. Thus, the final analysis included 11 participants; 2 ent trends, when observing IAUC (mg/dL, 120-minute)
of whom completed the aerobic exercise protocol alone. from the start to the 120-minute mark, both showed a de-
Table 1 shows the baseline characteristics of the included crease in postprandial glucose levels at AER-Post (IAUC
participants. Among them, 2 met the Ministry of Health, Participant A: Control 2034, AER-Pre 2325, AER-Post
Labour, and Welfare's criteria for obesity I (BMI of 30- 792, RES- Pre 1688, RES- Post 1340; Participant B:
35). After meals, glucose levels increased to 140 mg/dL or Control 6209, AER-Pre 3908, AER-Post 3330, RES-Pre
more in 5 participants. There was no significant difference 7028, RES-Post 3357).
in body composition at either the start or the end of the
study period.
3.3 | Comparison of glucose levels over time
based on the type of exercise
3.2 | Representative changes in glucose
levels due to exercise Figure 4 shows exercise-induced changes in glucose lev-
els over time. Glucose levels in AER-Pre significantly de-
Due to individual differences in glucose levels, changes creased after the end of exercise, with the highest values
were expressed based on the value recorded before lunch- being significantly lower (start of lunch: Control 84 ± 11,
time. A representative example is shown in Figure 3, AER-Pre 78 ± 13, P < .01; 60- minute later: Control
wherein Participant A (women, 50 years old, BMI = 31.2) 131 ± 28, AER-Pre 117 ± 23, P < .05; 75-minute later:
and Participant B (men, 58 years old, BMI = 30.0) had Control 132 ± 36, AER-Pre 116 ± 28, P < .05; 135-minute
similar BMI values. Participant A showed normal glucose later: Control 109 ± 27, AER-Pre 100 ± 19, P < .05;
YOKO et al
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RES-Pre
100
Female RES-Post
90
50 years old
80
BMI 31.2
70
60
50
40
30
20
10
0
-10
-20
195
15
30
45
60
75
90
105
120
135
150
165
180
-75
-60
-45
-30
-15
Lunch
210
225
Time (min)
(B)
Pre-Lunch Post-Lunch Control
Exercise Exercise AER-Pre
120
AER-Post
110
Fluctuation of glucose lebel from lunch (mg/dl)
RES-Pre
100
90
Male RES-Post
58 years old
80
BMI 30.0
70
60
50
40
30
20
10
0
-10
-20
-75
-60
-45
-30
-15
15
30
45
60
75
90
105
120
135
150
165
180
195
210
225
Lunch
Time (min)
F I G U R E 3 Representative changes in glucose levels due to exercise. An example of 2 representative participants who revealed the effect of
exercise on postprandial blood glucose levels
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** **
100
*
100 104 102**107 106*
84 100 *
90
95 90
80 80
*
70 78 70
Lunch& Lunch &
60 AER 60 AER
Rest Rest
50 50
-75
-60
-45
-30
-15
15
30
45
60
75
90
105
120
135
150
165
180
195
210
225
Lunch
105
210
-75
-60
-45
-30
-15
15
30
45
60
75
90
120
135
150
165
180
195
225
Lunch
140 140
130 130
120 120
110 110
100 * 100
90
90 90
80 84 80
70 70
Lunch& Lunch&
60 RES 60 RES
Rest Rest
50 50
-60
-15
30
180
225
-75
-45
-30
15
45
60
75
90
105
120
135
150
165
195
210
Lunch
150
-75
-60
-45
-30
-15
15
30
45
60
75
90
105
120
135
165
180
195
210
225
Lunch
F I G U R E 4 Comparison of glucose levels over time based on the type of exercise. The comparison of the values of control and each exercise
over time. The 15-minute interval is the time of recording FGM. Wilcoxon signed-link test. *P < .05, **P < .01
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F I G U R E 5 Decrease in IAUC due to exercise. The IAUC from the start of lunch to 120-minute later: IAUC was calculated using the
trapezoidal method for comparison. Wilcoxon signed-link test. IAUC, incremental area under the curve. **P < .01
during AER- Post among the 4 patterns. Previous studies Previous research has indicated that the risk of developing
have also reported similar results.9,10 With regard to exercise diabetes in the working people is related to the amount of ex-
intensity and duration, previous studies have shown that a ercises at leisure, rather than the amount of physical activity
higher intensity of exercise is more effective, and exercises during work or commute.24 However, we speculate that in-
of lower intensities have to be performed for longer periods corporating aerobic exercises into lunch breaks can attenuate
of time.12,13 However, the present study revealed different postprandial increases in blood glucose levels even among
results, in which 20 minute of moderate-intensity (5 METs) workers who do not engage in leisurely exercises. This may
exercise showed an acute reduction in postprandial blood glu- in turn reduce insulin secretion and the risk of developing
cose levels. The second most effective was AER-Pre. Prior diabetes. Therefore, 20-minute exercises performed during
research has shown that a pre-meal exercise is effective in lunch breaks during the 40 years of working life will lead to
lowering blood sugar levels.22 Pre-meal aerobic exercise acti- the prevention of diabetes, atherosclerosis, and cardiovascu-
vates AMP-activated protein kinase (AMPK) that leads to the lar diseases.
translocation of glucose transporter 4 (GLUT4) to the surface The strength of this study is that aerobic and resistance
of skeletal muscle cells.23 Uptake of blood glucose into skel- exercises were performed before and after lunch by the same
etal muscle cells through AMPK/GLUT4 pathway is thought participants. We were able to determine that aerobic exercise
to inhibit the increase in postprandial blood glucose. after lunch (AER-post) is the best pattern for workers with
Moreover, although a decrease in the IAUC comparison is lunch breaks of 60 minute and aerobic exercise before lunch
apparent, RES-Post is not significantly different. This result (AER-pre) is recommended for workers with lunch breaks of
may have been influenced by the small number of subjects 45 minute.
included in the study. Furthermore, the RES-Pre condition There are certain limitations in this study. First, there are
exerted no acute effect on blood glucose levels. differences between the results of FGM and blood glucose
Our findings suggest that, if given a 60-minute lunch levels. Although the differences between FGM and blood
break, workers may benefit from a 20-minute aerobic ex- glucose exist, we assessed a change in glucose levels so that it
ercise (walking at 6 km/h) after lunch and a rest period of would not affect this study. Second, diabetic conditions, such
20 minute. The ideal time to exercise would be 60 or 90 min- as 75 g OGTT and HbA1c of participants, were not taken
ute following a meal for uninterrupted digestion; however, it into consideration because these participants were recruited
is not feasible for workers with a lunch break of 60 minute. in a work setting as opposed to clinical settings. The body
Aerobic exercise after lunch (AER-Post) would be the most type of the subjects ranged from underweight to obese, form-
feasible measure for reducing postprandial glucose levels. ing an ideal occupational health setting. Usually, exercise
Moreover, AER-Pre was also effective for lowering blood therapy for obese subjects is aimed at reducing body weight,
glucose levels. It is therefore possible for workers with short for which a mild-intensity aerobic exercise performed for a
lunch breaks of 45 minute to achieve blood glucose control longer duration is strongly recommended. However, it is also
by performing 20-minute aerobic exercises before lunch. emphasized that certain Japanese populations show glucose
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8 of 9 YOKO et al
17. JungHoon J, DoHoun K, Changkeun K. Resistance training for gly- 22. Monique E, Francois JC, Baldi PJ, et al. ‘Exercise snacks’ before
cemic control, muscular strength, and lean body mass in old type 2 meals: a novel strategy to improve glycaemic control in individuals
diabetic patients: a meta-analysis. Diabetes Ther. 2017;8:459-473. with insulin resistance. Diabetologia. 2014;57:1437-1445.
18. Sianoja M, Syrek CJ, Bloom J, Korpela K, Kinnunen U. Enhancing 23. Hayashi T, Wojtaszewski JFP, Goodyear LJ. Exercise regula-
daily well-being at work through lunchtime park walks and relax- tion of glucose transport in skeletal muscle. Am Physiol Soc.
ation exercises: recovery experiences as mediators. J Occup Health 1997;273:E1039-1051.
Psychol. 2018;23:428-442. 24. Honda T, Kuwahara K, Nakagawa T, Yamamoto S, Hayashi T,
19. Michishita R, Jiang Y, Ariyoshi D, Yoshida M, Moriyama H, Mizoue T. Leisure-time, occupational, and commuting physical
Yamato H. The practice of active rest by workplace units improves activity and risk of type 2 diabetes in Japanese workers: a cohort-
personal relationships, mental health, and physical activity among study. BMC Public Health. 2015;15:1004.
workers. J Occup Health. 2017;59:122-130.
20. Reynolds AN, Mann JI, Williams S, Venn BJ. Advice to walk after
meals is more effective for lowering postprandial glycaemia in How to cite this article: Yoko N, Hiroshi Y, Ying J.
type 2 diabetes mellitus than advice that does not specify timing: Type and timing of exercise during lunch breaks for
a randomised crossover study. Diabetologia. 2016;59:2572-2578. suppressing postprandial increases in blood glucose
21. Iemitu M.Exercise to improve diabetes. Ministry of Health, Labour,
levels in workers. J Occup Health. 2021;63:e12199.
and Welfare. e- health-
net, Physical activity exercise. https://
www.e-healthnet.mhlw.go.jp/information/exercise/s-05-005.html.
https://doi.org/10.1002/1348-9585.12199
Accessed September 3, 2020. (in Japanese).