According to a new study, doing a little sport for several days a week isn’t enough to stay healthy for long. We spend too much time sitting and move too little in everyday life. This is the conclusion the researchers have reached. The solution is to incorporate many small movements daily. We explain how to do it.
We have known for a long time that a sedentary lifestyle is not healthy. Sitting for long hours and lack of exercise bring many health problems such as back pain, obesity, dangerous abdominal fat and cardiovascular disease.
All these alterations and many more are associated with a sedentary lifestyle. We often think that the solution is to spend time exercising, running or going to the gym, at least two or three times a week. And it is true that training sessions are beneficial, but as much or more important is to move more daily.
HOW TO ELIMINATE SEDENTARY HABITS
Many people spend most of their day lying down or sitting. On average, Spaniards sit more than four hours a day, to which we must add those we spend in bed. There is not much daily active time left.
In one study, Finnish researchers identified and characterized sedentary and active time movement profiles, and associated the relationship between the respective activity profiles with markers of cardiometabolic risk.
They concluded that people who, in addition to performing any sporting activity, moved more in everyday life and incorporated light physical activities into their daily routines were significantly healthier.
So, exercise alone doesn’t seem to be enough to offset the potential harm of an extremely sedentary lifestyle. But how can more exercise be integrated into everyday life? Here are some tips on how to do it.
1. CLIMBING STAIRS
You get that little extra slice of exercise with every step you climb. In fact, you burn about 0.11 calories per step. That doesn’t sound like much, but it can add up to a few hundred calories over the course of a day if you constantly climb the stairs. Whether on the subway, at work or in the underground parking lot, there are stairs everywhere, use them!
2. CYCLING
The easiest way to exercise more during the day is to use the bicycle when you can’t cover the distance by walking. Just hop on the bike for any distance of less than 6 kilometers. City dwellers in particular have few excuses not to hop on their bikes. In cities, it is usually reached earlier by bicycle than by car or public transport.
3. GET OFF ONE STATION EARLIER
If cycling is not your thing and you use public transport regularly, do not get off at the usual stop but one before or after. It’s a simple way to force yourself to walk. You’ll add a few hundred steps to your routine.
4. STAND ON THE BUS AND TRAIN
Speaking of public transport, you’re better off not sitting on your way to work by bus or train. Stand up and take advantage of the travel time to train the small stabilizing muscles of the feet, legs and back. When you’re standing, especially when the bus and train are swaying, you’re actually on the move.
5. MOVEMENT WHEN BRUSHING YOUR TEETH
Everyone should brush their teeth at least twice a day. Dentists recommend about three minutes per dental cleaning session. Spending that precious time sitting on the edge of the bathtub or toilet is a shame. Take advantage of it for walking while brushing your teeth. If you have stairs at home, you can go up and down them.
6. TAKE MANY SMALL PATHS
Whether you’re in the office or at home, don’t sit for more than 20 minutes straight. Make visits to the kitchen to fill a glass of water or to the bathroom to cool off. You can simply move a few seconds closer to a window. And every two or three hours you can do stretching exercises.
If you need to discuss something with a colleague, don’t text or email. Get up and go to his table. If you have to make phone calls, you can also make them standing or walking.
7. ACTIVELY WATCH TV
Is that possible? Yes, it is. We don’t want to dissuade you from watching TV. For many people, watching television at night is a ritual that allows them to rest physically, disconnect from worries, entertain themselves and share with other family members. All you have to do is take advantage of the breaks to prepare an infusion or do a quick yoga pose.