3-Minute Exercises Can Counter the Adverse Effects of Sitting

Sitting is part of life. Many of us sit during work, and we all sit to eat, watch TV, and relax — you might even sit while you read this. However, sitting too much is associated with an increased risk of heart health-issue, hypertension, high cholesterol and obesity. That is why we often hear frightening exhortations about how new smoking sits.

To action the negative effects of prolonged sitting, you can try a standing desk, but standing is not the only answer, and desks can be overvalued. Fortunately, a new study shows that getting up and moving just three minutes per half hour may be enough to reduce the damage caused by sitting too much.

The study, published in the Endocrinology and Metabolism Journal, examined how interrupting the session with exercise affects fasting blood sugar and glycemic variability.

According to the Cleveland Clinic, fasting glucose is the amount of sugar in the blood. A normal blood sugar level is usually between 70 and 99 mg/dl, while higher levels may indicate prediabetes or diabetes. Glycemic variability simply refers to changes in blood sugar levels over a given period of time.

In the study, the researchers recruited 16 middle-aged office workers with obesity who had sedentary jobs. Over a three-week period, half of the participants maintained their usual routines, while the other half wore a monitor that warned them to move for three minutes every half hour. After the trial period, the control group showed the same problems as before: high blood sugar and high cholesterol. Those who moved more during the working day (walked, climbed stairs, squats with body weight) had lower blood sugar levels and blood sugar variability, and also had higher HDL levels, commonly known as good cholesterol. The more someone moved during the day, the better his statistics.

Metabolic changes were modest, but the study lasted only three weeks. Researchers note that peppering these regular activity breaks into your normally sedentary day could have even greater effects if done over a longer period.

THREE MINUTE WORKOUTS YOU CAN DO ANYWHERE

Here are eight ways to build three minutes Of exercise in the day. Mix and match between light cardio and bodyweight bodybuilding, and you’ll keep the drawbacks of sitting at bay. The best thing about it: these exercises can be performed without problems at home or in the office, without equipment.

SOME JUMPING JACKS

Jump jacks require no more than a little space to move and are one of the best ways to develop Cardio in a short time. They can be performed right next to your desk. Do as much as possible in three minutes, take short breaks as needed, and enjoy fast cardiovascular training.

FOLLOW THE STAIRS

If you have stairs at home or in the office, go for a jog and go down for a few minutes. No Stairs? That’s OK. Instead, you can walk with your knees high in place.

TAKE A RIDE AROUND THE HOUSE OR OFFICE

A short walk through the house or office sets your blood in motion before returning to your chair. You can even come back with a cup of fresh coffee.

DEPOSIT AND GIVE US 20

Or how many push-ups you can do. Try 3 sets of 5, 10 or 20 depending on your skills. You can always fall to your knees to facilitate the exercise.

HOLD A BOARD

By strengthening this core, you will add stability to your movements and you will be more comfortable at your desk. Fall on your hands and toes as if you are doing a push-up and hold it tight. Alternatively, you can make planks on your forearms (and knees if necessary) for a little more support.

CHECK THE MAIL

Get up, get out and go to the mailbox. This is an easy task, but one that sets you in motion. Fresh air is an invigorating Bonus.

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