Spending too much time sitting down has recently been linked to various health conditions. As not all of us working behind a desk can invest in a treadmill or have the time to head to the gym on a lunch break, we have some tips.
A study has shown that people who took regular breaks during their sitting time were more effective in reducing sitting times overall, compared to those who focused on adding an hour at the gym every evening.
Adding these small movements into your day will help keep you feeling productive and motivated, as well as getting you out of your seat.
Be a fidget
If you are that person who needs to tap their foot to the radio, go ahead. A recent study found that women who identified themselves as “rare fidgets” and sat for seven hours a day, saw a 43% increase in mortality rates when compared to women who sat for only five hours. However, those who regarded themselves as occasional or constant fidgets saw no difference in mortality between the sitting times.
Walk on your lunch break
We don’t mean a long hike, a 10-minute walk during your lunch break was found to be the best way to break up the hours of sitting. A small study of 11 young men found that this short break also improved vascular health and blood flow.
While the 10-minute walk is beneficial, it has been found that even a two-minute break to walk around can help. This break won’t replace exercise, but a two-minute walk, either to the bathroom, kitchen or a co-workers desk, saw participants’ risk of death fall by 33%.
While it is tempting to walk through the door, throw your shoes off and switch the on TV, take a relaxing stroll around the block instead. A study has found that swapping this hour of television watching for a quick walk can reduce a person’s mortality risk by up to 14%.
Pause the ad-breaks
When you are treating yourself to a relaxing time on the sofa watching television, instead of getting frustrated at the adverts, take the chance to get moving. Researchers found that a three-minute break helped often-sedentary children improve blood sugar levels.