World Health Organization has long recommended that we walk at least 10,000 steps a day to stay healthy. And while it’s a great goal to aim for (10,000 steps is about 6 kilometers), researchers have concluded that you should aim even higher to keep your health at its peak.
A research team at the University of Warwick in England measured the BMI, waist measurement, blood sugar and cholesterol profiles of mail carriers in Scotland, whose values were found to be significantly better compared to colleagues inside the office. The difference? The first group spends most of their working days on foot. The risk of heart disease was also much lower in the group that was more active during the day.
Read also: Sitting at work is like smoking a pack of cigarettes a day.
The researchers noted that the participants with metabolic syndrome (collective name for a number of factors that increase the risk of cardiovascular disease) were much less active, with shorter periods of physical movement and more sedentary time, compared to the people without metabolic syndrome. The limit was 15,000 steps or 7 hours of standing per day.
Having a mobile job or a desk that can be raised and lowered is therefore preferable from a health point of view, but you who sit in the office chair most of the day can of course also keep yourself healthy (and aim for 15,000 steps, even if it is not possible to get together so many steps every day).
Here are six smart everyday exercise tips (think many streams small)!
1. Take the stairs instead of the elevator and go on the escalator instead of standing still.
2. Schedule a short break (at least once a day) where you stop and do some much-needed exercise to boost energy levels. It’s perfectly fine to do them at your desk.
3. Sit on an exercise ball at your desk or in front of the TV, instead of sinking into the sofa. You keep your body more active when you constantly have to balance a little so as not to roll off.
4. Take a short lunchtime walk – even on the days you bring a lunchbox to work.
5. Go for a walk instead of coffee the next time you meet a friend and schedule walking meetings with colleagues instead of meeting in the conference room.