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This common work habit is making you age faster; Easy Ways to Fight High Mortality Risk
Sitting for long periods of time – while working in an office or otherwise can be detrimental to your health in the long run – leading to various problems like heart disease, type 2 diabetes and even early death. So, according to experts, you need to move more – workout and exercise, and find time to indulge in daily walks, jogging, cycling, yoga, or even deep breathing exercises. Read on to learn some ways to be more active that will help you avoid premature aging.
Sitting makes you age faster and spending too much sedentary time increases your risk of heart disease, type 2 diabetes and early death.
Most of the youth these days are working at desk jobs for 10-12 hours continuously – which is causing harm to their back, hips, waist and heart. Sitting for long periods of time leads to obesity, weak muscles, spinal tension, poor blood sugar regulation and reduced blood circulation throughout the body.
According to experts, Sitting can make you age fasterThe American Heart Association says excessive sedentary time increases the risk of heart disease, type 2 diabetes and early death. A study conducted by UC San Diego found that older women who sat for more than 11 hours a day had a 57 percent higher risk of premature death than those who sat for less than nine and a half hours a day. Sits.
How much activity is necessary for adults?
According to the Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week. Regular physical activity helps keep you fit and healthy and keeps vital organs functioning well.
Experts shared with the Times some easy things you can do to pull yourself out of a sedentary slump, even if you have to work at a computer all day.
be more active
According to fitness experts, people who sit a lot should exercise more – at least an hour a day. You can choose exercises like walking – a low-impact activity that burns calories, reduces the risk of heart disease and stroke, lowers blood pressure and cholesterol, strengthens heart and leg muscles, improves bone density. Improves mood, relieves stress and boosts mood. Sleep
You can either walk on a treadmill or on elevated terrain, which involves brisk walking or jogging.
Make extra time for exercise
Make sure to take out time for your workout every day. Set a timer to get to the office, even if it means taking a short walk. Park your car as far away as possible, get water from the farthest fountain, or use the stairs instead of the elevator to get more steps.
Experts also recommend investing in a desk treadmill.
get wasted
According to studies, playfulness increases the levels of dopamine and norepinephrine in the brain – chemicals that play a key role in improving attention and sharpening focus. It also helps to tap your toes, flex your feet, flex your ankles, extend your legs or do some upper body stretches.
You should keep changing your body position every 15-30 minutes, adjust the position of your legs, pelvis and spine, and do 30 minutes of standing and 30 minutes of sitting.
practice deep breathing
Deep breathing exercises help calm your nervous system out of ‘fight-or-flight’ mode and into a ‘rest and digest’ state. According to doctors, to get started with deep breathing, it is important to find a place where you are comfortable and focus your attention on breathing slowly and deeply for a few minutes.
Try breathing in through your nose to a count of 3, hold for a while, then exhale to a count of 4.
When trying to focus on your breathing, be sure to sit up straight, relax your shoulders, reduce tension, and continue the breathing practice until you notice that your body is in a more relaxed state. Has arrived.
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