Recently, WHO stated that more than 30% of the world’s adult population are physically inactive.
Inactive or having a sedentary lifestyle has been linked to various complications in the future such as premature mortality, physical degeneration such as joint pains, and other bodily aches.
The percentage of inactivity is higher in high-income countries with 26% of men and 35% of women when compared to low-income countries where 12% of men and 24% of women are physically inactive.
Studies have found that people with a sedentary lifestyle are also prone to developing NCDs like obesity, cardiovascular disease, hypertension and other neurodegenerative diseases.
The National Academy Of Sports Medicine states that the first and foremost reason for people not to exercise is the lack of time whereas the second and third reasons are no support and lack of options.
The reasons and the financial status of the countries correlate and clearly depict that when the income rises, physical activity is replaced with human cognitive ability leading to more 9-5 desk jobs.
Thus, here are some effective mini-workout suggestions for busy people.
HIIT the floor
For all those extremely busy professionals from different industries having back-to-back meetings and calls, HIIT (High Intensity Interval Training) is the most suitable form of workout.
HIIT workout is basically a type of training that involves intense and maximum movements with short rests.
Even 10 minutes of HIIT workout will give you immense benefits by burning an average of 150 calories.
You can choose 5 exercises of your choice, perform each exercise for 90 seconds and take 10 seconds rest. Or else, the easiest way to follow a HIIT workout is to go for a Tabata workout with 20 seconds on and 10 seconds off, for eight rounds of movement.
On the other hand, it is extremely important to consider if you are fit enough to take a HIIT workout before actually diving into it.
So, please consult your doctor or trainer before starting it.
No matter whether it is your office or your favourite chair, where you binge-watch shows on netflix.
There are various chair cardio workouts that you can try out and burn up to 120 calories, which is equivalent to the number of calories burnt in 26 minutes of walking.
Some of the most famous and effective chair workouts are seated jacks, arm circles, skater switch, sit and run, which will allow you to enjoy your workouts at the same time do your work effectively.
Stretching on desk
Leaving your muscles without movement is the biggest sin you can do in your fitness journey.
Sitting in the same place and position for a long time is the new smoking, experts quote it.
They can weaken your large leg and gluteal muscles, cause disruption in digestion and lead to various digestive and gut-related problems.
Do some mild stretches to keep your muscles engaged and relax them when needed.
You can try simple desk exercises such as neck rotation, shoulder pinch, shoulder shrug, gluteal squeezes, inner thigh squeezes and leg extensions.
Sneak your workout
When nothing seems possible, take those long stairs up to your floor.
Do not always take elevators or depend on the lift to reach your office or flat.
Consider taking the stairs in the morning and at the end of the day as it can be a good workout for pumping your heart rate and moving your lower body muscles.
Also, if your workplace and living place is located close, try taking a walk instead of depending on a vehicle.
Also, do not get into the trap of roadside fast foods that will attract your eyes on your way.
Listen to some good music and take a walk, and prefer taking stairs.
That will act as your 30-minute physical activity for the day and you can go to your bed without any guilt.
Try spending at least 10 minutes of HIIT workout or 30 minutes in an effective cardio session or the last option would be to sneak workouts into your work schedule.
Working out does not necessarily mean that you will have to sweat a tank full.
Remember, that you just have to keep your muscles engaged and active in some form of activity.
It can be walking, running, jogging or mild stretches.
Something is better than nothing. Instead of simply worrying about lack of time for physical activity.
You can try out creative ways like walking while talking, stretching amidst your calls, performing a few crunches/pushups whenever you get a break to keep your muscles happy.
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