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.
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.
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.