Our previous article explored the negative impact a sedentary lifestyle can have on your mind & body. In this one, we share three effective solutions that can help reduce the ill effects of your sedentary lifestyle.
- Regular breaks with physical movement
Due to work, you could remain seated in one spot for several hours at a stretch. To ensure good blood circulation to all your limbs, get up from your desk every few hours. Walk around the house or climb up & down the stairs to your apartment every 2-3 hours. This will also give your eyes some much-needed respite from screens.
- Daily walking
A study in the American Journal of Epidemiology found that 30 minutes of physical activity a day can counteract a whole day of sitting. A brisk 30-minute walk every day not only combats the impact of a sedentary lifestyle but also improves blood circulation in your legs. 30 minutes of light physical activity can reduce your risk of early death by 17%.
The benefits of walking are multifold. Regular walks improve your blood sugar levels, reduce your risk of cardiovascular disease, and help manage your varicose veins. If you are unable to go for walks for any reason, devices like the SitWalker can help. The SitWalker stimulates the same calf muscles used during walking while you remain seated. It helps reduce blood clots, water retention, and swelling in the legs as well.
Regular exercise can also offset the negative impact of sitting for long hours every day. Aerobics, cardio, running, jogging, and other forms of exercise can stimulate better blood flow. Low-intensity and high-intensity exercise are both useful to reduce the impact of a sedentary lifestyle. Even small workouts have massive benefits.
According to the CDC, 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week (at minimum) can reduce the life-threatening effects of sitting all day. A study from UT Austin found short bouts of intense exercise (such as sprints) help offset a lot of the harmful effects caused by extended periods of sitting.
So, how will you counteract your day of sitting today?