Tackling a Sedentary Lifestyle: Aptus 10-minute workout
Australian Institute of Health and Welfare
More than half (55%) of adults do not meet the physical activity guidelines.
2 in 3 (70%) children aged 2 to 17 do not meet the guidelines.
Did you know that adults sit for an average of nine hours a day, while school children spend over half their day sitting?
From daily commutes to desk jobs, and binge-watching shows on the couch at home, we tend to sit for extended periods making it a routine. Although it seems like a harmless act, the truth is it all adds up - think about combining to 5 days a week!
While rest and recuperation are necessary, studies show that prolonged periods of sedentary behavior, like excessive sitting or lying down, can increase the risk of developing heart disease and Type 2 diabetes. Therefore, it's essential to be mindful of how much time we spend sitting and prioritize physical activity in our daily routine to maintain a healthy lifestyle.
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Creating fun activities outdoors with kids can help them enjoy more physical activity. Often, all you need is a ball!
Taking a walk around the neighbourhood is a great way to connect with your kids and talk about their day.
Running errands with your kids can be an opportunity to get away from screens and spend time in social places.
Consider creating screen-free days or evenings, such as making every Sunday free of phones, computers, and TV for the whole family.
Removing electronic devices from bedrooms can help promote better sleep and reduce screen time.
Try to do more outdoor activities with children, such as walking or cycling to school.
Be a positive role model for children by limiting your own time on electronic devices.
Teachers can reduce the time children spend sitting in classrooms and encourage outdoor activities.
Parents and caregivers can set some "active homework" every week for children to promote physical activity.
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Limit your time on social media, TV, and phone – there are apps available to help, such as Offtime and Moment
When watching TV, take some breaks during commercials to walk around the house or do some housework
Replace watching TV in the evening with taking a walk
Try standing while you read a newspaper or check messages on your mobile phone
Take a break every 30 minutes to stand and stretch – set an alarm on your phone or watch to remind you
Stand to do easy tasks at work, such as a stand-up meeting or phone call
Consider using a sit-stand workstation
Choose to do manual tasks where you can, such as washing your car by hand instead of using a drive-through car wash
Take regular breaks during long car trips.
There is now evidence that even a short 10-minute workout performed at moderate to high intensity can make a huge difference in your health and fitness level - stimulate some mid-day blood flow to help push you through the afternoon work!
A 10 minute workout of stretching, aerobic and body-resistant exercises! Simple and quick to do with no treadmills or dumbells needed!
Disclaimer: This article serves as a general guide you must always consult a medical professional regarding treatment for all injuries and pain.