news 5 ways to move more throughout the day

Over the past few months, I’ve been sharing activity metrics with my oldest friend on my Apple Watch, and it’s been eye-opening. Aside from the fact that he miraculously burns his 700 calories in the same workout that burns his 315 calories (on a nice day), he’s also good at standing . while I? This is a work in progress. I often pay attention to the demands of my desk life. But under his influence, I doubled down on my efforts to game his day.

Within two months of making an effort to get up regularly, I noticed a definite improvement in my productivity. From circling the kitchen island with a seltzer in hand to walking up to the rooftop to catch some fresh Brooklyn air, the various travel breaks have driven me to get more done.

But moving more throughout the day is not However About the to-do list. Too much sitting has been shown to increase the risk of diabetes, dementia, heart disease, and more.

1and1 Life Co-Founder and CEO, Personal Trainer Corey Lewis said: β€œIt wasn’t designed to be sedentary, so it’s great to encourage opportunities to be active throughout the day. It can also help keep you away from accidental injuries that can arise from inactive joints and muscles.

Other evidence about the benefits of regular movement (and the downsides of sitting uninterrupted) has been mounting for some time. A 2018 study published in the American Journal of Preventive Medicine found that people who sat for only three hours each day (than those who sat for seven hours) were 33 percent less likely to die of cardiovascular disease. was shown. And what if you’re actually choosing to eat exercise snacks? Studies show that three short exercise sessions (about 12 minutes each) are more effective than one 30-minute workout. has been shown to be more effective in lowering blood sugar levels and to maintain blood sugar levels longer.

The benefits are clear. Here are five ways to put it into practice.

1. Add movement to your commute

If you’re heading to the office these days, think about how you can add a little walk to your commute. Instead Lewis recommends getting up 30 minutes earlier and adding a 30 minute walk to his commute. “It doesn’t have to be the entire period,” he adds. “Consider getting off public transit and taking a few steps 30 minutes before work stops.” If you’re driving, consider parking a short distance away.

2. Do the desk movement exercise

Every hour, try moving your body in ways that help open your rib cage, says Austin-based performance coach Christian Placencia. “When our ribcage is really locked, it can lead to lower back problems,” he says. It doesn’t matter if it’s easy, keep doing this for 1 minute and then continue rolling your neck.”

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