Important Message from The Joint Chiropractic regarding COVID-19 (Novel Coronavirus) - Read More

Walk to Combat Too Much Sitting

By Rachel Carver

Combining a desk job with being able to binge our favorite shows easily creates a life with too much sitting. However, research tells us that sitting still too long can shorten our lives.

Thankfully, we don't have to log hours of exercise to combat the effects of being sedentary. Just 11 to 35 minutes of moderate to intense movement can make a big difference. Brisk walking is a great exercise to promote overall health.

The Research

According to a recent British Journal of Sports Medicine meta-analysis study, 11 minutes of moderate physical activity such as brisk walking can reduce premature death. However, the perfect amount of exercise is 35 minutes per day.

According to the study author, people who were active 35 minutes each day did not show an increased risk of a shortened life-span, even if they sat 10 hours or more in that same day. Study participants tracked their movements with an accelerometer.

Making time in a busy schedule for this much exercise might seem overwhelming. But there are ways to incorporate brisk walking into your daily routine.

Find a Partner

For some people, a walking buddy to stick with during a workout routine is the key to success. Find a friend to walk with virtually, or walk with your spouse before or after work.

Break It Up

Some schedules might not allow 35 minutes of walking at once. Split your walk into two or three times throughout your day. Walk before you start work and during your lunch break.

Take Extra Steps

Make a conscious effort to increase your step count whenever possible. Take the stairs instead of the elevator. Park farther from the door to give yourself a longer walk. Pace your office during your next conference call.

Get Creative

Workouts can easily become repetitive. To combat boredom, walk to your favorite playlist. Find an audio book that you listen to only during your walks. Look for a challenging hill or fun hiking trail to give you a new view.

Add some interval walking into your routine. And completely change your workout by designating a day for bodyweight exercises. Push-ups, squats, and curls will elevate your heart rate and strengthen key muscle areas.

Brisk walking and other exercises can decrease your risk of developing heart disease and diabetes. It can also increase energy, decrease stress, and give you another social activity to do with family and friends. Finding physical activities you enjoy and can incorporate into your schedule will go a long way toward better health.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Waco, Tex.

Story link

Download your offer today and save!

$29 New Patient Special, Consultation | Exam | Adjustment

Offer valued at $45. Valid for new patients only. See clinic for chiropractor(s)' name and license info. Clinics managed and/or owned by franchisee or Prof. Corps. Restrictions may apply to Medicare eligible patients. Individual results may vary.