Importance of exercise – One of the simple ways to avoid the problems you face while a part of a sedentary life is exercise. While exercising, the body releases endorphins which give you a natural high, making you feel fit. You can indulge in swimming or take up innovative ways to include exercise in your routine. Some simple ways to exercise without sparing any extra time are taking the stairs instead of an elevator. Dancing and aerobic exercises help in relaxing the inactive muscles and increase the blood flow in the body thus helps in avoiding obesity which causes maximum diseases.
Enrolling in boot camp programs, which help you work in a group help keep your motivation intact. Yoga is advisable as it gives your body stability, stretch and balance. Outdoor – Due to low levels of activity, the calorie intake is more than the energy utilized throughout the day. This leads to increase in fat cell deposition, which in turn leads to obesity. Your skin needs to breathe too. A morning or evening walk not only helps in the distribution of fat cells but also makes you feel fresh. Walking short distances instead of using a vehicle helps relax your stressed muscles.
Using a bicycle or a pair of skates to get to work or shopping will only make you feel fresh. It also helps to keep your joints in perfect shape so as to avoid orthopedic disorders like osteoporosis. Eat well – Daily exercise alone is not the key to a healthy lifestyle. Combining a healthy diet with a regular exercise regime will help you reap greater benefits than either individually. Eating healthy makes the fat cells smart, and when your body undergoes physical activity the smarter fat cells help the rate of metabolism.
Make sure you satisfy your hunger by eating healthy food instead of indulging in junk food. Drink well – Water rinses toxins from your body. It increases the flow of blood, cools down your body temperature internally, helps in digestion and keeps your skin supple as it is a natural anti-oxidant. Indulge in green tea or fresh fruit juices instead of aerated drinks and caffeine as it directly affects your nervous and digestive system. Sleep – One of the inevitable side-effects of a sedentary lifestyle is deprivation of sleep.
Sleep is essential to regulate our digestion. Irregular sleep patterns can cause hyperacidity and hypertension. Make sure you take a small nap during the day, which will make you feel refreshed and help in regularizing your digestive system. It’s possible to drastically revamp your life to become more physically active – adding an expensive treadmill to your office or home, placing a new exercise bike in front of the television, hiring a personal trainer. But there are also simpler, less costly solutions. Get NEAT.
Levine recommends studding your day with nonexercise activity thermogenesis (NEAT), which includes stretching, turning, and bending. Aim for 10 minutes of NEAT each hour. “When I speak to the patient who is battling with [a sedentary lifestyle],’I can’t afford the gym’ is no longer a barrier,” Levine says. “What I’m asking you to do doesn’t cost anything. You integrate activity into your day, whether pacing around on the telephone, not using email, or taking the kids for a walk in the mall. ” Think beyond your workout. Even if you exercise at lunch, you may still be sitting too much.
“Getting one hour of exercise in the middle of the day is obviously going to be better than not doing anything, but that still leaves approximately seven hours of predominantly sitting during the workday,” David Dunstan, PhD, tells WebMD in an email. “We have to have a whole-day approach to physical activity promotion,” says Dunstan, who heads the physical activity laboratory in the division of metabolism and obesity at Baker IDI Heart and Diabetes Institute in Melbourne, Australia. He led the study on TV time and the risk of dying from cardiovascular disease. Mix standing and sitting.
Sitting constantly is unhealthy, but standing still for long stretches of time can cause problems, too, such as bad backs or sore feet. It’s better to frequently shift between sitting and standing, Dunstan notes. Take regular breaks. “Most people know that if they don’t exercise, they’ll gain weight, but they aren’t motivated to become more active,” says exercise physiologist Fabio Comana, spokesman for the American Council on Exercise in San Diego. Get yourself moving more often with small goals, he says. “Stretch out your entire body, all the muscles that are cramped.
If you do it five or six times a day, you’ll start to notice a difference. ” Pretend it’s 1985. Have a question for your co-worker down the hall? Don’t shoot him an e-mail; walk to his cubicle and ask him face to face. Some companies have instituted email-free Fridays to get employees out of their chairs more often, Levine says. Adopt new habits. Standing uses more muscles and burns more calories than sitting, so train yourself to stand whenever you talk on the telephone. Pace during staff meetings, if your boss will allow it.
Ask friends to go for a walk during lunch instead of chatting in the break room. Use the stairs instead of the elevator. Rearrange the office. Help your company encourage its employees to be more physically active without suggesting that they install treadmills at every workstation, Levine says. Start having walk-and-talk meetings with your co-workers, rather than conference room meetings. Move trash cans out of cubicles to make people walk to throw out garbage. Relocate water coolers by windows, where people will want to congregate.
Embrace new technology. Telecommute from a park on a sunny day, or walk around outside while participating in a conference call. “Instead of tying people to their desks, technology is starting to release people from their desks,” Levine says, noting the widespread use of text messaging, laptops, and cell phones with wireless Internet access. “The evolution of technology allows people to be far more mobile. ” End your workday with a bang, not a whimper. Prolonged sitting at work can tire you out, making you zone out as 5 p. m. approaches, Comana says.
“But if you take a brisk, 15-minute walk in the afternoon, you’ll be far more productive in your last two hours. If you’re worried that you don’t have time for a walk, you may be surprised that you get your work done more quickly afterwards. ” Rethink your commute. It’s dangerous to try to exercise while you’re driving, but if you take a bus or train to work, you can stand, clench, and relax your muscles or get off a stop early and walk several blocks. If mass transit isn’t an option, find a distant parking spot so you walk for a few minutes before and after work, Dunstan says.
Watch more television. That is, if you vow to be active when you watch. “It is not our objective at all to discourage people from watching TV,” Levine says. Pull your dust-covered treadmill out of retirement, place it in front of the television and only allow yourself to watch when you’re walking. No exercise equipment? March in place or tidy the room while watching. Just don’t be a couch potato: Research shows that the longer you sit watching television, the greater your waist circumference, and the higher your risk is of dying from cardiovascular disease, Dunstan says.