The more time we spend sitting, the less good we do to our heart. Given the risks of a sedentary lifestyle, walking is an easy and effective solution for taking care of your health.
Unconsciously you take risks every day by leading a sedentary life. Sedentariness is a life with no physical activity all day. When you have minimal physical activity and your daily energy expenditure is the same as if you were resting, you need to get some energy back into your day.
A sedentary life, particularly at work, has many consequences on your health.It is the fourth highest cause of developing a cardiovascular disease after high blood pressure, smoking and diabetes. Given all these factors, the risks of a sedentary life can easily be prevented: by leading a more active life, particularly by practising fitness or nordic walking regularly, as well as choosing to walk whenever you can.
Walking is a natural activity, easy and effective for developing your cardiac capacity, as well as other benefits.
Here are 3 tips for leading a more active life!
Avoid sitting for too long
One hour of sitting down is sufficient to reduce the blood circulation to your heart. As a result, your blood circulation worsens the more time you spend sitting. To fight against sedentariness at the office, you can choose to work standing up, or with a few simple everyday actions.
– Take the stairs instead of the lift
– Get up and go to see your colleagues instead of sending an email
– Take a break every hour to walk for a few minutes
– 5 minutes of walking every hour is enough to keep your arteries functioning correctly for good blood circulation.
People who remain seated 8 hours per day have 15% more chance of premature death compared to those who remain seated for 4 hours per day. The risk increases by 40% for those who remain seated 11 hours per day.
2 – Adopt the “10,000 steps a day” program
When going from A to B, be more active and walk as often as you can. Keep in mind the “10,000 steps a day” program for staying healthy. Get a pedometer and measure your performance. It is shown that wearing a pedometer every day encourages you to walk more!
3 – Gradually include 30 minutes of activity into your daily routine
It’s an easy and accessible sport, both daily and in organised sessions. Get a pair of shoes that is designed for walking, you can fight against sedentariness and work the muscles in your heart, as well as take advantage of the other benefits of this endurance sport, such as weight loss and well-being.