Ditch your desk for short exercise bursts
In March 2019, Hot Springs, Arkansas, hosted the “First Ever World’s Shortest Zero K St. Patrick’s Day Race.” The 299-footlong course was one foot shorter than the notorious Wacky Florida Keys Cow Key Channel Bridge Run.
They might be on to something. Turns out exercise snacking can be a great solution to the health woes that come from sitting for extended periods of time. Prolonged sitting not only makes your glutes saggy, hips stiff, lower back sore and your mood gloomy, it increases your risk for cancer, heart disease, high blood pressure, diabetes and blood clots in the legs.
So what does it take to get your desk-work done, survive a commute or binge watch a program and still dodge health damage from sitting?
You can get a treadmill desk with a computer mounted on the front like Dr. Mike and stroll your way through your workday or “The Crown.” Another great way to fit physical activity into your day is to get it in short bursts of activity, aka exercise snacks, such as doing lunges or jumps for 60 seconds. Studies out of the University of British Columbia show that enjoying five bursts of intense activity daily, for 20 to 60 seconds each, effectively counters the health hazards of over-sitting. Combine that with 30-40 minutes of activity as many days a week as possible, and watch your numbers (weight, LDL cholesterol and blood pressure) go down.
Have a cold one
Every year, thousands of folks join in the Hypothermic Half Marathon, a frigid, multi-city run in Canada. Although it’s virtual this year, in 2016, more than 500 folks in Winnipeg endured -52 degree temperatures (with wind chill figured in) for the fun (?) and glory of doing it.
Fortunately, according to a study by researchers from Laurentian University (located in Sudbury, Ontario), you don’t have to endure such extreme exposure to reap the benefits of cold-weather exercise. They took moderately fit, overweight participants, ages 18 to 30, and had one group do two sessions of high-intensity exercise in 32 degree temperatures. Another group did the same in 70 degree temperatures. The cool group burned 358 percent more fat (measured by lipid oxygenation) than those working out in a basically neutral room temperature.
So if winter weather is making you reluctant to get your exercise outside, think again (as long as your doc says it is OK for your heart). Bundle up and head outdoors.