20 minutes of exercise is all the time office workers need every day to reduce the risk of health issues due to today's unhealthy lifestyle, according to a new study.
Researchers wanted to understand how sitting too long can have health consequences. The team included researchers from the University of Sydney, Norwegian School of Sport Sciences, Norwegian Institute of Public Health and the Loughborough University in the UK.
Through the research, the team found physical activity can protect people who sit a lot from various health issues. They did so by statistically modelling physical activity and sitting against the death records of nearly 150,000 people.
"Reducing sitting would be a good start but is not enough," lead author of the study Professor Emmanuel Stamatakis, from the University of Sydney's School of Public Health, told a news portal. Adding,"In our study, sitting time was associated consistently with both overall premature mortality and cardiovascular disease mortality in the least physically active groups - those doing under 150 minutes of moderate to vigorous intensity physical activity per week.
Stamatakis further explained: "But one hour of physical activity per day is not necessary. Meeting the Australian public health recommendation of 150 to 300 minutes per week -- equivalent to around 20-40 minutes per day on average -- appeared to eliminate sitting risks."
Researchers hope the findings prompt people to make time for exercise. Even a little amount will go a long way to improve your health. The study's findings were originally published in the Journal of the American College of Cardiology.
There are many ways to burn calories by sitting right at your desk. However, you need to get some movement going throughout your day. If you want to improve your health, but don't know where to start, here are a few tips you can try to get your 20 minutes of exercise in for the day.
1. Park your car farther away from the office: Now, this may be a tough one. You are in a rush to make it to work on time and just want to get to the nearest parking spot. But wouldn't be more satisfying knowing you got your bit of exercise in for the day? That way you can get it out of the way and carry out your duties.
2. Take the stairs: Take a break and walk up and down the staircase. It's a great way to get your heart rate up. If you need real motivation, it will help you get toned legs.
3. Stand up: When you don't have to be on your computer, stand up and stretch it out.
4. Take a stroll: Get out of the office and take a walk. It's a great way to get some fresh air and sunshine too. You can use a fitness tracker to monitor how much time you've spent walking. If you can't get out of the office, walk around the office.
