Sitting all day is not fun. Even if it means chilling on the sofa munching your favorite snacks. A normal working human spends at least six hours a day sitting. This causes many health drawbacks. An average of 30 – 40 minutes of physical exercise is required to stay healthy if a person sits for ten hours a day. If not, what are the side effects of sitting all day? And how to reduce the effects of sitting all day? Is there any exercise to do while sitting? Let’s find out.
Exercise Recommendations for Sedentary Individuals
- Importance of Physical Activity: Even if you have a sedentary job or lifestyle that involves sitting for extended periods, incorporating regular exercise is crucial for maintaining overall health and well-being.
- Aim for 150 Minutes of Moderate-Intensity Exercise: The American Heart Association and other health organizations recommend at least 150 minutes of moderate-intensity aerobic exercise per week for adults. This can be achieved through activities such as brisk walking, cycling, or swimming.
- Breaks and Movement: Take short breaks throughout the day to stand up, stretch, and walk around. Even brief bouts of movement can help improve circulation and reduce the negative impact of prolonged sitting.
- Strength Training: Include strength training exercises at least two days a week. Working on major muscle groups helps improve metabolism and can counteract some of the effects of a sedentary lifestyle.
- Flexibility and Mobility: Incorporate stretching exercises or activities like yoga to improve flexibility and maintain a full range of motion in your joints.
- Listen to Your Body: Pay attention to any discomfort or pain that may arise from prolonged sitting. Adjust your posture and take necessary breaks to avoid strain and injuries.
- Daily Activities: Look for opportunities to be more active in your daily routine. For example, take the stairs instead of the elevator, walk or bike to nearby destinations, and engage in household chores that involve movement.
- Stand-Up Desk or Workspace: If possible, consider using a stand-up desk or adjustable workstation to alternate between sitting and standing throughout the day.
- Stay Consistent: Establish a regular exercise routine and try to be consistent with your workouts. Finding activities you enjoy will make it easier to stick to your exercise plan.
- Consult with a Professional: If you’re new to exercise or have any health concerns, consult with a healthcare professional or a certified fitness trainer to create a personalized exercise plan that suits your needs and goals.