Past research* has shown that an hour a day of moderate physical activity per day is enough to cancel out the effect of sitting behind your office desk or catching up on box sets in front of the TV.
Data analysed as part of the research carried out before the Olympics games, showed that people who sat for more than eight hours a day without taking exercise increased their risk of dying early by up-to 60 per cent.
So, what can you do if you are an office-bound worker?
There are some really easy things we can all do, such as walking to work or at least walking part of the way. Get off the bus or the tube a stop earlier than normal and complete your journey by foot, take the stairs rather than the lift at your workplace. Even walking regularly to the water dispenser or coffee machine can help!
Taking a five-minute break every thirty minutes or so, helps both with increasing your exercise level and your concentration level. Set your alarm to remind yourself and use this break to move! Go outside for a short period and breath in some fresh air, go to the printer, walk to see someone and chat, rather than send an email. Use your break to stretch, even if it is just some easy calf stretches or shoulder exercises.
Shoulder rolls, neck flexes, leg lifts or leg circles are really easy to complete without being thoroughly embarrassed.
The lunchtime walk has never been more needed! Get out and about when you do take a lunch break, go for a walk and vary the speeds you walk it as you go.
If you would like to explore how you can exercise more if you are constrained by an office job, get in touch with one of our Jinitto health and well-being experts. You can have five minutes of their time to help devise a routine which suits you.
Jinitto focuses on connecting you with an expert of your choice via your smartphone, simply and quickly.
*Research: The study, pooling together data collected from 16 previous investigations, is part of a four-paper series of research articles published in The Lancet medical journal ahead of the Olympic Games in Brazil.
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