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09/03/2023 08:39
EXERCISE

Five tips for a less sedentary life

From the 1980s until today, our lifestyle has changed quite radically, and also much more rapidly than at any other time in the past. Very often in the course of our days, we spend so many hours in front of the computer, or otherwise sitting, and this is a really harmful habit for our bodies.

Sedentariness, that is, not doing adequate physical activity, leads us to be more at risk of cardiovascular diseases (heart attacks, strokes, etc.) but also of incurring diseases such as obesity. All this could be avoided by adding, in one's life, a good dose of physical activity.

The problem is that often, even if you want to between family and work, the time just isn't there. So what can you do, at least to perform the minimum essential physical activity? These little tips may be very helpful to you.

Freepik

5 tips for a less sedentary life

From the 1980s until today, our lifestyle has changed completely radically, and also much faster than in any other era in the past. Very often in the course of our days, we spend many hours in front of the computer, or otherwise sitting, and this is a habit that is really harmful to our bodies. Being sedentary, i.e. not doing adequate physical activity, puts us at greater risk of cardiovascular diseases (heart attacks, strokes, etc.), but also of incurring diseases such as obesity. All this could be avoided by adding a good dose of physical activity to one's life. The problem is that often, even if one wanted to between family and work, there just isn't time. So what can you do, at least to get the minimum amount of physical activity? These little tips could be very useful to you.

Freepik

Walking or cycling to work or walking before work

For office workers, however, it is difficult to find time for physical activity. If it is possible, a tip could be to walk or cycle to work. If this is not possible, try to leave a little earlier and, once you have parked your car, take a short walk around the building, or in the vicinity. A 15-minute walk is sufficient. Wanting is power.

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Exercise during your lunch break

It may be obvious, but it is very good for both your body and your productivity. You don't have to go to the gym, even a long walk is fine. A study by the American College of Sports Medicine revealed that spending 30 to 60 minutes exercising at lunchtime can increase work productivity by at least 15 per cent. Exercise also improves the immune system. Another study, published in the Journal of Occupational & Environmental Medicine, speaks of reduced absenteeism from work with just 2.5 hours of exercise per week.

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Exercises for arms at the desk

You can also do an arm exercise, which is really very simple but quite effective. Rest your palms on the desk, firmly. If possible, they should be at shoulder height, so you can also lower the chair. When they are as horizontal as possible, without overdoing it, press your palms firmly against the desk, stiffening your arms forcefully. Hold this position for a few seconds, and then start again.

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Exercises for legs at the desk

You can do leg exercises at your desk, albeit very simple ones. Lean against the back of the chair, stretch your legs and lift them off the floor. Then start moving them up and down for a minute. Then rest for a minute and resume. This will help both the legs and the abdominals and also improve back pain. A variation is to move your legs not up and down, but sideways by crossing your ankles.

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Training time is important

We understand that your life is hectic and you have little time on your hands, but how much of that needs to be taken up by physical activity to be truly less sedentary? According to a study published in The Lancet, in fact, 60 minutes every day is necessary to undo the damage of sedentary activity. And the resulting chances of disease. After all, the advice is very simple and not at all incompatible with office life.

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