The following article is excerpted from the Occupational Athletics (OAI) monthly “Partners in Prevention” newsletter. OAI’s mission is “…to provide preventative care utilizing sports medicine principles and lifestyle modification training to create an atmosphere of health, safety, and performance to allow employees to enjoy an enhanced quality of life and reach their retirement—and beyond—successfully! For more information, please visit www.occupationalathletics.com.
It seems one of our favorite sayings here at Occupational Athletics is confirmed to be true; something is always better than nothing! According to The American Heart Association’s journal “Circulation,” even just 10-15 minutes of cardiovascular exercise a day can make a significant difference compared to doing nothing. They still recommend 150 minutes per week of moderate intensity exercise, but if you do less, it is still beneficial for you!
Also noted in the article:
- People who do 150 minutes of moderate intensity exercise (or 75 minutes of high intensity) have a 14% lower risk of heart disease compared with sedentary people.
- There’s a progressive reduction of risk. If you do twice the guidelines (300 minutes), you lower your risk 20%. If you do 750 minutes, risk drops to 25%.
You can up your physical activity in simple ways!
- While sitting at your computer, take a break every once in a while to stretch – sit up as straight as you can, hold your core tight, and stretch your arms, wrists, shoulder and neck. Then tighten your core and arm muscles and do arm circles.
- Put some energy into your shopping. (1) Park far away and walk swiftly. (2) Squeeze your glutes and hold your core in firmly. (3) Take the steps. (4) Squeeze your arm muscles to carry your bags.
- Before you start watching a TV show – commit to doing pushups, sit ups, leg lifts, and floor exercises during the commercials. Each time, try to do a few more than the last!
- Turn up the music while you’re cleaning the house! It will put pep in your step and will encourage movement. Go up and down the stairs a few times with the laundry basket before you start the load or lift it and lower it on your way to the laundry room.
- Play with kids! Kids don’t care what activity they’re doing; they just like to have someone to do it with. Run around with them or teach them a new activity!
- If you’ve committed time to a friend or loved one, suggest something active to do.
- If you’re on the phone – pace around and do some lunges.
By Risk Control Consulting Services Division Gallagher Bassett Services, Inc.