Dear Friends,
We have all heard the phrase, "Sitting is the new smoking." This is not an exaggeration. Even if you exercise daily, sitting for long periods increases the risk of obesity, insulin resistance, heart disease, and premature death.
Many people walk for an hour or go to the gym, but spend the remaining 8-10 hours sitting. Unfortunately, science says that the damage caused by sitting all day cannot be undone by just one hour of exercise.
This is why devices like Apple Watch and Fitbit suggest, "Don't sit all day at the office. Get up and walk for 3 minutes every 45 minutes." But does the corporate world allow for a 3-minute walk after every 45 minutes of work?
A new study by researchers from Zhejiang University in China and a Finnish university shows a simple solution: "Work sitting down at the office. But once every hour, get up, do some gentle stretches, and perform ten slow squats. This will provide the same benefits as a 3-minute walk. Then resume your office work..."
Why are squats so effective?
The muscles in the lower body (legs, hips, and buttocks) are the largest and strongest muscles in the body. Activating these muscles helps burn more calories and allows the body to utilize glucose properly.
In other words, activating these large muscles periodically throughout the day keeps your metabolism active.
This study was conducted on 18 overweight men over a period of 8.5 hours. They were divided into four groups:
SIT: Sitting continuously for 9 hours.
ONE: Walking for 30 minutes only once.
WALK: Walking for 3 minutes every 45 minutes.
SQUAT: Doing squats for 3 minutes every 45 minutes.
Results:
All three other methods were better than continuous sitting.
Walking or doing squats every 45 minutes significantly reduced the post-meal blood sugar spike.
Intermittent walking and squats were more beneficial than walking for 30 minutes only once.
Instead of walking for 3 minutes every 45 minutes, simply standing up, stretching your legs and doing a few slow squats is sufficient.
Benefits:
Blood sugar levels are stabilized.
Muscle protein synthesis increases.
Leg muscles are strengthened.
You can reduce sitting time without disrupting your work.
How to do squats safely?
1. First, stretch your body well.
2. Then, if needed, hold onto a table or chair.
3. Slowly and completely lower yourself into a squatting position. (Ass to the grass)
4. Then slowly stand up again.
5. Repeat this 10 times.
6. If possible, drink a glass of water.
Now resume your work — with more energy and better health!
Take care of your health first!
