Fight Being Sedentary With Quick Workouts
By Rachel Carver
We sit a lot. We sit at our desks. We sit while watching TV or reading. We sit in our car.
A sedentary life has been linked to an increased risk of heart disease, type 2 diabetes, and obesity. Sitting is now referred to as the new smoking.
Standing desks are popular. But constant standing still keeps your body in one position. Studies show that short periods of movement - three minutes every half hour - can help combat negative consequences caused by a sedentary lifestyle.
The Research
An Endocrinology and Metabolism Journal study found that people who set alerts to move every half hour for three weeks exhibited lower blood sugar levels and blood sugar variability and had higher amounts of good cholesterol. The study divided 16 office workers into two groups. The group that maintained their normal sedentary routine continued to experience high blood pressure and high cholesterol. Study participants who moved more during the day had better stats.
Read on for some daily workouts you can do in just three minutes. Mix cardio and bodyweight strength training to stave off negative effects of too much sitting. These exercises can be performed anywhere without equipment.
Do Some Jumping Jacks
You don't need much space to do a jumping jack. See how many you can do in three minutes next to your desk or in the kitchen heating up your food. Rest as you need to.
Run the Stairs
Jog up and down the stairs in your home or office. Stairs are a great place for some quick cardio. March in place if you do not have stairs.
Take a Lap
Are you feeling stuck on a project, or stiff from sitting too long? This is a great time to take a lap around your house or office. You can greet a co-worker and head back to your desk with a fresh cup of coffee.
Hold a Plank
Planks are not glamorous, but they are very effective for core strengthening. Get down on the floor as if you are going to do a push-up. Hold that position for a few seconds and then rest. Do this on your knees and elbows for additional support.
The Bottom Line
Sitting will always be a part of our lives. But it can be detrimental to our health if we are not intentional about movement. Moving for three minutes every half hour is a good place to start. Increase your daily movement as much as you can to stay healthy.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Pasadena, Tex.