A 15-Minute Office Workout
Stuck in the office all day? Get your blood pumping with this quick and easy workout that will only take you 15 minutes. You won’t even need to leave the building to do it.
Sitting in the office all day is part of your job, sure. But that doesn’t mean you should literally just sit there all day.
A study published in the journal PLOS One has found that sitting for long periods is bad for you, and that reducing your sedentary time by just 21 minutes a day can help your health. By getting up to move, participants in the study experienced better health with lower blood sugar when fasted, a reduced risk in heart health, and maintained muscle mass in their legs.
Another study from the University of Sydney also revealed that sitting for over 11 hours a day actually increases your risk of dying earlier, so it’s definitely important to keep yourself active instead of being lazy.
“That morning walk or trip to the gym is still necessary, but it’s also important to avoid prolonged sitting. Our results suggest the time people spend sitting at home, work and in traffic should be reduced by standing or walking more,” said study lead Dr Hidde van der Ploeg.
What’s more, the World Health Organization (WHO) has stated that physical inactivity is the fourth leading risk factor for global mortality (accounting for 6 percent of deaths globally), while being obesity and being overweight are responsible for 5 percent of global mortality.
To counter this, you should aim to achieve 150 minutes of moderate to vigorous physical activities (MVPA) a week to combat the negative effects of inactivity in the long run. By engaging in moderate to vigorous activities for this recommended amount of time, such as brisk walking or playing a game of soccer, staying fit and healthy despite a busy work schedule won’t be a problem at all. So what can you do to get yourself going? The easiest way to start is by making full use of your lunch break. Don’t worry; you’ll still have time for a bite. All you need is 15 minutes to get your blood pumping and heart racing, and you can do this with stuff you can find in your office easily.