Do you want to become more active during the working day ? Instead of just standing, try to do exercises using a table or chair, go out for short walks during lunch, go down and up the stairs, go up from a chair while talking on the phone.
As a matter of fact. Reviewing your schedule and enrolling in the gym is a good initiative. But in an effort to become active, some people run the risk of going from extreme to extreme: they never did fitness, spent 90% of their time on a chair, and now they decided to go to the gym five times a week, run every morning and work at the office at the table while standing. Firstly, it is fraught with rapid emotional burnout, secondly, you can get injured, and thirdly, standing for a long time during the day is not so useful.
Scientists do not yet know exactly how much more useful to stand than to sit. But standing throughout the day is still not the best alternative to sitting. Over time, this can cause pain in the lower back, increasing the risk of varicose veins, deep vein thrombosis and cardiovascular disease.
A study published in the American Journal of Epidemiology showed that people who stood a lot while working had a twice the chance of developing heart disease than those who were mostly sitting. In addition, this way of spending time does not help to spend a lot of energy – in six hours you can burn only about 50 calories. Most likely, the value of special tables for standing work is also exaggerated.
One hour of training per day will help prolong motor activity
Physical activity can delay the process of disability in people who are prone to joint diseases or have a high risk of developing these conditions. According to a new study, adults who perform moderately intense exercises every day for one hour and who experience symptoms such as leg pain, stiff joints, are more likely to not have a disability after four years, unlike those does not play sports, but has the same symptoms.
“After monitoring physical activity, participants were regularly interviewed for four years. The results showed that people who performed exercise for at least 56 minutes a week had a 86% lower risk of disability compared to those who did not play sports or did little, ” CNN quotes the author of the study.
According to the recommendations of the US Centers for Disease Control and Prevention, 150 minutes of moderate physical activity per week is a necessary minimum for people with arthritis. True, unfortunately, these recommendations are not always respected. According to the CDC survey, almost half of adult Americans train less than necessary.
According to VTsIOM, 60% of Russians go in for sports: 17% of them train daily, 22% – several times a week, 10% – once a week, and 5% – several times a month.