How much time do you spend time sitting?
It is quite common for adults to sit for the majority of the day. Especially people that work office jobs. We sit for our commutes between home and work. Sit for hours at a desk. Sit on the couch to watch TV. Sit to eat our meals. Without much effort the average adult spends more than half of their day sitting. Most people without trying have picked up this bad habit. It has been said that sitting is the new smoking. Sitting is just as dangerous to your health.
While the majority of society views smoking as negative, sitting is not regarded in the same light. However, sitting can have the same negative impacts on your health. Sitting is the new smoking. The average person sits for around 9 hours a day. This can lead to a number of health problems, such as obesity and cardiovascular disease. Adults who spend less time sitting throughout the day have a lower risk of death from cardiovascular disease. Doctors recommend a minimum of 30 minutes of daily physical activity.
Exercises for a Sedentary Lifestyle
Contrary to popular belief, everyone can be active. It does not take hours of training to develop a healthy lifestyle - it just takes the effort to do a few simple exercises like jogging, jumping rope, and push-ups. Within weeks, you will feel more energized and your skin will become clearer.
Jump Rope - a fast, inexpensive, and easy-to-carry piece of fitness equipment that doesn’t take up a lot of space, and jump rope exercises can be done where space is limited. A jump rope can even burn more fat and calories than your typical cardio exercise. Ten minutes of jumping rope is comparable to the equivalent of running for 30 minutes.
Push-ups are one of the most basic exercises, but they can be done almost anywhere without needing very much room or equipment. These exercises are an excellent way to strengthen and tone muscles in your chest, shoulders, triceps, and more. With just a little bit of motivation, anyone can do push-ups at home or in their office.
There are many variations of pushups that can be done with items found around the house. Try incline pushups on the couch or with parallette bars or decline pushups on a chair for a change of pace.
Walking at a brisk pace can elevate your heart rate to a healthy level and improve your cardiovascular health. Research has found that regular cardio exercise can lower your blood pressure, blood sugar, and help lose weight.
Ankle weights are gaining popularity as a way to add resistance to your walks and help build leg muscle. They can be used for both walking and running, depending on which type of weight you choose. The benefit of ankle weights is that they're inexpensive, portable, and easy to use.
It is important to keep physically active, especially if you are dealing with low moods or stress. Exercise can improve cardiovascular health and promote weight loss, which in turn can alleviate depression and anxiety.
Helpful Tips
Stand up whenever possible. A standing desk may be a great solution if you must sit down at work. Try to take short breaks to stretch or stand at least every hour. When at work avoid sending emails for all your communications. Take a walk, and speak to your coworkers face-to-face. It may be helpful to set a timer as a reminder to take regular breaks. The most effective way to avoid sitting all day is to convert your desk into a standing desk. Standing desks are the new norm in office spaces and are quickly becoming popular among professionals. Some have even eliminated their office chairs altogether, opting for a standing desk with no desk chair. To reduce sitting time, try standing whenever possible and check-in with yourself to see when you need to relax.
Most importantly stay healthy and fit.
References:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005
https://www.healthline.com/health/brisk-walking#benefits