Americans widespread have retreated to their homes in the past two years making us very sedentary and less healthy according to Carl Andersen, medical director of executive health at Mayo Clinic in Rochester, Minn in a recent article in the Wall Street Journal, January 25, 2022, by Betsy Morris.
Starting back exercising should be slower as exercise is only part of overall fitness. If you are sitting every other hour of the day, you’re not going to be a healthy individual, according to the doctor. Studies show low-intensity movement is critical to heart health and staving off illness. A sedentary life style according to Dr. Andersen as sitting more than 5 hours a day.
Uninterrupted sitting can interfere with the proper functioning of the blood vessels and accelerate atherosclerosis, hardening and narrowing of arteries, according to scientists. Finding ways to add small movements back into your day can significantly benefit your health.
Low-intensity walking can prevent some of the adverse effects on the vascular system, several studies indicate walking 5 minutes on a treadmill 2 2 miles an hour was enough to prevent significant impairment to the main blood vessel supplying blood to your lower body according to study published in the Journal Medicine & Science in Sports & Exercise.
Even heel tapping was enough to offset the harmful effects of prolonged sitting on a key part of the vascular system. Alternate heel tapping getting the knee straight for 1-2 minutes hourly when sitting working on the computer.
Every hour or two take a break from reading or the computer to do “sit-to-stand” exercises for 30 seconds. Studies have shown males in their 60’s able to complete 23 reps with females 21 reps. Males in their 70’s able to complete 21 reps and females 19 reps.
Merely walking from room to room or down a hallway for 1-2 minutes every hour or two can have some dramatic effects.Small movements alone can’t completely restore fitness, but low-intensity activities like walking help stave off the worse outcomes.