Breaking the Sedentary Hour: Cardiometabolic and Fatigue Outcomes of a 50:10 Sitting–Walking Pattern in Sedentary Adults

Background: Prolonged uninterrupted sitting is increasingly associated with adverse cardiometabolic outcomes, particularly among desk-based adults. Incorporating short, structured walking breaks during working hours may provide a practical strategy to reduce sedentary exposure. Methods: This prospective observational study included 66 sedentary adults attending Yatharn Super Speciality Hospital, Himachal Pradesh, between May 2025 and February 2026. Participants followed a structured schedule consisting of 50 minutes of sitting followed by 10 minutes of brisk walking during working hours. Glycemic, cardiovascular, anthropometric, activity and fatigue-related parameters were assessed at baseline and follow-up. Results: Mean fasting blood glucose decreased from 101.8±14.6 to 96.2±12.8 mg/dL, while postprandial glucose decreased from 139.7±22.5 to 127.0±19.8 mg/dL (p<0.001). Significant reductions were observed in systolic and diastolic blood pressure, resting heart rate, BMI and waist circumference. Daily step count increased from 4970±1650 to 7780±1910 steps, while perceived fatigue decreased from 5.8±1.7 to 3.8±1.5 (p<0.001). Mean adherence was 83.6%, and no serious adverse events occurred. Conclusion: Regular 10-minute brisk-walking breaks after every 50 minutes of sitting were associated with favorable cardiometabolic, activity and fatigue-related changes in sedentary adults. Controlled trials are warranted to confirm these findings.