Short bursts of exercise known as exercise snacks could help make workplaces become healthier environments.

Getting up from the desk, taking a walk around the block or using the stairs instead of the elevator can go a long way in helping the health of sedentary workers, according to new research from UBC Okanagan.

A team of UBCO researchers recently published a study looking at the feasibility of short bursts of exercise—known as exercise snacks—performed in the workplace. The paper suggests if exercise snacks became as routine as sitting, virtual or in-person meetings and water cooler breaks, the workplace could become a healthier environment.

“Sedentary behaviour and physical inactivity are two key factors that have been independently linked to premature morbidity and mortality,” says the study’s lead author, Dr. Matthew Stork. “Moving more throughout the work day may not only improve physical health but also has the potential to positively impact mental health and work productivity.”

But a full day at work, combined with any household duties such as dinner preparation and helping the kids with homework, leaves little time for full-time employees to get 30 minutes of cardio exercise. That’s where the idea of exercise snacks comes in.

Exercise snacks are a modern convention, and previous studies by Dr. Jonathan Little, Professor in UBCO’s Faculty of Health and Social Development, have demonstrated that repeated short bouts of this style of exercise can help people get fitter.

This newest research, published recently in the journal Applied Physiology, Nutrition, and Metabolism, says exercise snacks, along with health improvements, could easily and enjoyably be integrated into the workplace, says Dr. Alexis Marcotte-Chénard, who worked on this research as a visiting scholar from the Université de Sherbrooke.

“We know traditionally prescribed moderate-intensity exercise may be impractical for many office employees who are unfit and short on time,” says Dr. Marcotte-Chénard. “The main objective of this study was to determine people’s receptivity to completing exercise snacks in a real-world workplace setting and evaluate a person’s psychological responses to two types of stairclimbing activity.”

The researchers recruited participants at UBC’s Okanagan campus, and the stairclimbing exercise was completed across five different buildings on campus—the participants’ natural working environment. The study compared two options of exercise: high-intensity interval training (HIIT), performed as three bouts of about 60 stairs (three flights) within a structured five- to six-minute HIIT session, and exercise snacks, consisting of three isolated bouts of about 60 stairs performed sporadically throughout the work day.

“We wanted to determine which option the participants found to be more pleasurable, enjoyable and practical for completion in their natural work environment,” says Dr. Marcotte-Chénard. “Participants tried both options while supervised by the researchers, and then were free to try either option unsupervised in their workplace for one week.”

Results showed that 71 per cent of participants preferred completing exercise snacks, compared to stair-climbing HIIT. There was also a lower perceived rating of exertion during the exercise snacks. Whether they preferred HIIT or exercise snacks, all participants noted high post-exercise enjoyment and self-efficacy towards both types of workplace exercise.

“There has been a lack of research to assess the psychological and affective response to exercise snacks, which is a major gap because these are known to be important predictors of exercise participation,” adds Dr. Stork.

“This study addressed this key knowledge gap by examining the psychological responses to exercise snacks. To our knowledge, this was the first study assessing the acute psychological responses to exercise snacks in a workplace setting. The findings are encouraging because they indicate that exercise snacks, simply climbing three flights of stairs three times per day, might be an attractive way to increase physical activity and fitness in the workplace.”

This new study helps build the foundation for future research on the potential health benefits of exercise snacks in the real world. Drs. Little and Marcotte-Chénard continue the research in the Exercise Metabolism and Inflammation Lab at UBC Okanagan.

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Not only did Remission Possible participant Amy significantly improve her blood sugar levels, but she also lost weight and started feeling better physically and mentally.

A team of UBC Okanagan researchers recently won an award for a social media campaign that helps showcase research findings showing that Type 2 diabetes remission is possible.

More than 90 per cent of the diabetes diagnoses in Canada are Type 2—when a person’s body does not make enough insulin and the body becomes insulin resistant, leading to risese in blood sugar levels and the body not creating the energy it needs for proper functioning.

Today is World Diabetes Day and UBCO researchers Dr. Jonathan Little, a Professor in the Faculty of Health and Social Development, and Dr. Barbara Oliveira, a Research Coordinator with the School of Health and Exercise Sciences and the Centre For Chronic Disease Prevention and Management, want people to know that diet and exercise changes can help control Type 2 diabetes.

Dr. Little talks about Remission Possible, the award they won and new hope for many people with Type 2 diabetes.

Can you explain the T2 Spark Innovation Challenge?

The T2D Spark Innovation Challenge was a recent contest that provided a platform for students, researchers, health-care providers, innovators and people living with or affected by Type 2 diabetes. Participants had an opportunity to pitch, in front of a panel of judges in a Dragon’s Den style format, creative ideas that could help with Type 2 diabetes prevention, management, and remission.

The event was sponsored by the BC Diabetes Research Network, Interior Health and UBC Okanagan’s Centre for Chronic Disease Prevention and Management Centre, along with private partners. Our team won $15,000 for our story-telling and social media campaign Remission Possible.

What is Remission Possible?

There is emerging scientific evidence that Type 2 diabetes can be put into remission and this provides new hope for people because it indicates their condition may not be chronic and progressive and they may be able to control their blood sugar and come off medication with specific changes to diet and exercise.

Harnessing the power of character and story—from people with lived experience of Type 2 diabetes remission—our team created an inspiring social media campaign to spread the word that remission is possible.

The campaign shares the real-life journeys of people who have achieved Type 2 diabetes remission. With social media advertising, we are able to promote these stories to reach thousands of British Columbians, spreading the word that Type 2 diabetes remission is possible.

The campaign provides evidence-based information, a toolkit with tips on remission and a letter they can bring to their health-care provider.

What are some of the stories from your participants?

Working with documentary filmmaker Damien Gillis, Remission Possible tells the inspiring journeys of JJ, Theresa, Chris and Amy.

JJ was enrolled in one of our UBCO clinical trials to achieve remission by following a low-calorie diet. Theresa worked with her doctor to follow a low-carb diet, engaged in time-restricted eating and started taking post-dinner walks. Chris learned how to follow a ketogenic diet and became an avid hiker and rock climber. Meanwhile, Amy started exercising and worked with a dietitian on a sustainable eating plan.

All of the participants explained in their videos how remission gave them hope that they could manage their condition and that remission was a journey, not a destination. Each story was unique but one commonality was that a supportive health-care provider—a doctor, registered dietitian or pharmacist—was key.

And what were the results? Is this typical?

Each individual has their own inspiring pathway. Amy, for example, noticed her blood sugars were going too high, with an A1C at 11.1 per cent—higher than the 6.5 per cent threshold for diabetes diagnoses. She worked with a dietitian to change her diet and got active by incorporating tennis and dragon boat racing into her routine. Her A1C numbers came down to 5.6 per cent—which is in the normoglycemic range—and she doesn’t have to take any medications.

Amy also lost some weight and started feeling healthy again. She highlights how important it is to respect your body and accept “pauses or small missteps” along the ongoing journey of Type 2 diabetes remission.

What direction do you see your research going in the future?

Through the power of story and social media, we wish to connect with broader audiences nationally and internationally to demonstrate the value and hope that Type 2 remission can bring to patients.

We would also like to integrate health-care provider-based remission programs and empower interested patients to take the next step in their health journey.

To learn more, or share a success story, look for Remission Possible stories on social media, at facebook.com/T2Dremission or learn more at: diabetesremission.ca

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Student orientation programs will be in full swing Monday as UBCO’s Create takes place as part of a welcome for students new to campus. Classes for the academic year begin Tuesday.

Next week, after an extraordinary few days in August, classes will resume for the fall at UBC Okanagan.

Students, faculty and staff are gearing up for a busy back-to-school period. More than 12,035 students are registered for classes this September and almost 3,200 are new to UBCO. Move-in day will continue as planned on Sunday, September 3 with more than 1,400 students arriving to move into their on-campus residences.

Create, the new-to-UBCO student orientation, takes place Monday, September 4 and all classes will begin as scheduled and in-person on Tuesday, September 5.

“This summer, more than ever, we have seen the strength, professionalism and values of the UBC Okanagan community on full display,” says Dr. Lesley Cormack, UBCO Principal and Deputy Vice-Chancellor. “When our campus was placed on evacuation order just two weeks ago, the campus rallied together to ensure everyone was able to leave the area quickly and safely. Through this adversity, we saw UBCO’s values as a compassionate community shine through once again—it’s something our incoming students can take pride and comfort in.”

As UBCO looks toward the beginning of a new term, Dr. Cormack also recognizes it has been a trying time for many people. The health and safety of all students, faculty and staff is paramount and UBCO’s Campus Operations and Risk Management team continues to communicate directly with the Central Okanagan Emergency Operations team.

“While classes will begin as planned and it’s clear that campus is safe to welcome students from across Canada and the world, we also acknowledge there are many people within our community still not able to return home. And we’ve all seen the devasting images of homes and properties lost to the wildfire,” she adds. “The arrival of our students to the region has always brought a renewed sense of vibrancy and of the limitless possibilities created by education. I know this will be true this year perhaps more than ever.”

She notes, that the UBCO community bonded as never before with many people reaching out to offer help and support for those who were placed on an evacuation order or alert.

“I continue to be impressed by the calibre and character of the people on this campus,” she adds. “When faced with adversity, we reached out and supported each other in ways that have truly amazed me.”

As the campus begins to get busy as students move in and classes begin, Dale Mullings, Associate Vice-President, Students says the university has many resources for students and help is available for those who may need it.

“We continue to prioritize the wellbeing of our students, whether they live on or off campus,” adds Mullings. “For example, we have a number of initiatives specific to our students and this year, due to the wildfire emergency, we initiated the student emergency fund to help those immediately affected by the wildfires, and an airport welcome booth with a complimentary shuttle Friday, September 1 through Monday, September 4.”

Wellness and Accessibility Services has expanded to provide a health clinic, counselling services, wellness education, disability services and a new multifaith Chaplaincy. Many other services that support the wellbeing of our students such as our on-campus and in-community recreation programs, safe walk program, security phones across campus, a student-led Emergency First Response Team and the 24-hour campus security patrols are also gearing up for the year ahead.

While classes begin next week, Dr. Cormack notes there will be accommodations for those who remain under evacuation orders and alerts and cancelled travel plans.

“We will continue to work closely with those affected by the Kelowna-area wildfires to ensure they have the flexibility they require to start the school year successfully.”

A valuable resource for people returning to the community is the UBCO Campus Alerts page and FAQ which can be found at: ok.ubc.ca/wildfire-response

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A helicopter with water bucket attacks a forest fire.

Spring rain may have dampened wildfires burning in BC and Alberta, but the dangers of dry forests and swollen rivers remain.

Wildfires are abundant in Alberta, while many areas in BC are on flood watch. It seems the changing climate is becoming less predictable and more volatile as each year passes. UBC Okanagan has several professors available to comment on heat, wildfires and associated issues.

Phil Ainsley, Professor of Environmental Physiology, Co-Director of Centre For Heart, Lung and Vascular Health, School of Health and Exercise Sciences

Areas of expertise:

• Heat and pollution and their isolated and combined influence on physiology and human health
• Effect of temperature and oxygen availability on physiology, pathology and performance
• Acclimatization, adaptation and maladaptation to environmental stress

Email: philip.ainslie@ubc.ca

Call: 250-878-6171

Mathieu Bourbonnais, Assistant Professor, Earth, Environmental and Geographic Sciences

Areas of expertise:

• Wildfire risk, suppression and mitigation
• Firefighting and use of satellites for wildfire detection and monitoring

Email: Mathieu.Bourbonnais@ubc.ca

Call: 778-583-0272

Greg Garrard, Professor of Environmental Humanities, Faculty of Creative and Critical Studies

Areas of expertise:

• Environmental literature
• Culture and climate change (including skepticism)
• The cultural ecology of wildfire
• Political polarization

Email: greg.garrard@ubc.ca

Call: 250-863-2822

Kevin Hanna, Associate Professor, Earth, Environmental and Geographic Sciences

Areas of expertise:

• Vulnerable infrastructure
• Risk and disaster assessment wildfire management and policy
• Climate change and risk events

Email: kevin.hanna@ubc.ca

Call: 250-807-9265

Mary-Ann Murphy, Associate Professor, Social Work Sociology

Areas of expertise:

• Dealing with the emotional trauma of wildfires
• Lessons from evacuees
• What to pack when evacuating
• Caring for seniors in extreme heat

Email: mary-ann.murphy@ubc.ca

Call: 250-807-8705

David Scott, Associate Professor, Earth, Environmental and Geographic Sciences

Areas of expertise:

• Effects of wildfire on hydrology and erosion
• Evaluation of fire site rehabilitation methods in terms of controlling erosion and sedimentation

Email: david.scott@ubc.ca

Note: Dr. Scott is only available for interviews via email.

Dwayne Tannnat, Professor, School of Engineering

Areas of expertise:

• Landslides, rockfalls
• Below debris field flood mitigation
• Post-wildfire debris flow mitigation

Email: dwayne.tannant@ubc.ca

Call: 604-801-4301

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Doctoral student Kaja Falkenhain holds a ketone drink at the UBC Okanagan Exercise, Metabolism and Inflammation Lab in Kelowna.

A doctoral student at UBC Okanagan is helping lead a new study investigating a potential new tool to assist people with Type 2 diabetes manage their blood sugars—ketone drinks.

Kaja Falkenhain says that for millions of Canadians, managing Type 2 diabetes can be a lifelong commitment to self-care—including nutrition, physical activity, weight management and medication. Ketone drinks may be one more asset for them, she says.

“Through controlled studies in the lab, we’ve seen that a ketone drink supplement can lower blood glucose levels,” says Falkenhain. “We’re now ready to expand our research to a longer term, real-world trial. We’ll be looking not only at the supplement’s effect on blood glucose, but other health measures as well.”

Falkenhain, who conducts research in Dr. Jonathan Little’s Exercise, Metabolism and Inflammation Lab, says there are opportunities for people in the community with Type 2 diabetes to get involved.

Most people have heard of keto diets, but what exactly are ketones?

Ketones are molecules that are both an energy source and can act similar to a hormone in our bodies. Our livers are continually making small amounts of ketones that our cells can use for energy. When eating a low-carb diet, fasting or while sleeping, the level of ketones in our blood rises to keep up with our bodies’ energy demands. To use an analogy, we’re like a hybrid vehicle, automatically switching to this backup energy source when our main energy source—glucose—runs low.

In addition to providing this alternative fuel source, ketones also signal tissues throughout the body by binding to receptors on the surface of cells. These signalling properties are still poorly understood but they likely help regulate our overall metabolism. Recently, ketone supplements have been developed that can be consumed as a drink. These supplements can raise blood ketones without having to fast or eat a keto diet.

How might a ketone supplement help people with Type 2 diabetes?

When someone has Type 2 diabetes, their bodies can’t effectively regulate blood glucose levels for two main reasons. First, their pancreas doesn’t produce enough insulin—a hormone that acts like a key, unlocking our cells to let in glucose. Second, cells become insulin resistant—the key doesn’t work as well anymore. The result is prolonged high blood glucose that can damage organs, blood vessels and nerves.

Previous studies have shown that ketone supplement drinks can lower blood glucose without other changes to a diet. This is not to say that ketone supplements would replace diet, exercise or medication. Rather, if shown to be useful, they could be another tool in the toolbox for people who need to manage their Type 2 diabetes.

Do we understand how ketones lower blood glucose?

Not entirely. As mentioned, ketones are both an energy source and a signalling molecule. We speculate they may signal the liver to stop releasing glucose into the bloodstream, or maybe signal other tissues to take up more glucose.

Ketones may also be involved in other signalling pathways, with potential effects on cognition, heart function and inflammation. Our study will explore these questions as we look at specific markers in participants’ blood samples.

Your research team has done previous ketone supplement studies. How is this one different?

We’re going outside the lab for the first time to study the real-world effects of consuming a ketone supplement for an extended period. We plan to divide 40 people with Type 2 diabetes into two groups for a 90-day trial. One group will be asked to drink ketone supplements, and the other will be asked to drink a placebo. This will allow us to isolate the effects of the ketone supplement we are studying.

Participants will be provided with a blood pressure device and a continuous blood glucose monitor, and will visit a local lab for blood draws at the start and end of the study. In addition to measuring these health markers, we want to know if regularly drinking ketone supplements for 90 days is feasible for people living with Type 2 diabetes. For example, a participant may stick with the program, but not like the drink’s taste. That would be something we would want to know.

How do people find out more about your research and get involved in this study?

If people are interested in learning more about this study or would like to participate, they can visit: emil.ok.ubc.ca/studies/exogenous-ketones-in-type-2-diabetes-90-day-trial

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