There are steps you can take to counter the effects of sitting for long periods of time

Sitting at a desk all day will make you age faster. In fact, it’s one for the worst things you can do for your health.

A study in Taiwan that followed 480,000 people over 13 years found that people who sit at a desk all day have a 34 percent increased risk of dying from cardiovascular disease when compared to people who don’t sit all day. Overall, people with sedentary jobs have a 16 percent higher mortality risk.

If you’re one of those people with a desk job, there are steps you can take to counter the effects of sitting for long periods of time. Some experts suggest adding 15 to 30 minutes of exercise to your physical routine. Others say that isn’t enough, and sedentary people need to double the recommended 150 minutes of weekly exercise. A Harvard study found that among highly active people, the risks of prolonged sitting were less. They defined highly active as people who got 60-75 minutes of exercise a day.

The standing desk has become a popular option, but it presents problems of its own. Prolonged standing can lead to lower back pain and leg swelling. A study out of Australia found that standing all day didn’t counter the effects of sitting at a desk, and actually caused circulatory problems such as varicose veins and blood clots.

The key to better health is movement. Consider setting a timer once an hour and going for a five-minute walk. You can also do calf raises under your desk or march in place. Fidgeting is also an option. Make sure to adjust your body position every 15 to 30 minutes.

Become a Weekend Warrior

If your job has you sitting at a desk all day with little to no extra time to exercise, you can become a weekend warrior — those who consolidate their 150 minutes of exercise into one or two days over the weekend.

Do weekend warriors reap the same health benefits as people who spread their exercise over the course of a week?

New data suggests that they do.

It seems logical to spread your workouts over the week, though not everyone has the time for that. But stuffing a week’s worth of exercise into one or two days raised questions about its efficacy, and whether it provided the same positive impact on health and longevity.

Research has shown that it’s the time investment that matters. It’s irrelevant if that time is spread out over the course of several days or merged into one or two sessions. Weekend warriors reap the same brain health and cardiovascular benefits as regular exercisers.

The biggest takeaway is that all movement counts. Many people have a hard time setting up regular times to exercise, but if you can set aside one or two big blocks of time over the week, you can still enjoy the same health benefits as those who exercise daily.

A Five-Minute Workout

A recent study published in the European Journal of Applied Physiology suggests that five minutes is all you need to improve your physical and mental health. The study coordinators followed 22 adults ranging in age from 32 to 69. All participants were healthy, but physically inactive.

The participants were given a short bodyweight routine consisting of ten repetitions of four exercises. They were to practice this routine daily for four weeks.

After the allotted time, researchers noted changes in the health of the participants. Strength and endurance improved, as well as mental health, cardiovascular health, and flexibility.

The Five-Minute Bodyweight Workout

Repeat each exercise ten times. Don’t rush through the exercise, especially the part where you lower your body.

Chair Squats

Lower your body until it touches the chair, then stand up again by pushing through your heels.

Wall Push-ups

This is a push-up against a wall, rather than the floor.

Place your hands at shoulder height against a wall. Move your feet back so that you’re standing at an angle against the wall. Lower your body toward the wall. Then push back up to standing position.

Chair Reclines

Sit straight up in a chair. Recline your upper body against the back of the chair, and then sit up straight again.

Heel Drops

Stand on your toes, knees slightly bent. Then lower your heels back to the ground.

(Originally featured in Family First, Issue 973)