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.

Men's Health (Singapore) - - ED'S NOTE -

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.

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