Regular Movement Breaks Can Yield Lifelong Benefits

Gloomy weather, snow and slippery roads may tempt us to remain inside and choose to work remotely, take a nap or stream a movie on Netflix. But sitting and looking at screens all day is harmful to our health, putting us at risk for diabetes and hypertension.

While some people think a morning workout can counteract an entire day of sitting at a desk, this is a mistaken assumption. According to a recent study, adding frequent walks into your daily routine can enhance both your physical well-being and work efficiency.

How Much Walking Is Enough during the Workday?

Columbia University Medical Center wanted to analyze how scheduled walking breaks could offset the harm that a sedentary lifestyle causes hearts and joints. The research team instructed 11 middle-aged and older participants to use an ergonomic chair for eight hours and take one of the following regular walking breaks:

• Walk one minute every 30 minutes
• Walk one minute every 60 minutes
• Walk five minutes every 30 minutes
• Walk five minutes every 60 minutes

The results found five minutes of leisurely walking every half hour (as slow as 3 kilometers per hour), can help regulate blood sugar and blood pressure.
“What we know now is that for optimal health, you need to move regularly at work, in addition to a daily exercise routine,” stated lead author Keith Diaz, assistant professor of behavioral medicine, in a news release. “While that may sound impractical, our findings show that even small amounts of walking spread through the workday can significantly lower your risk of heart disease and other chronic illnesses” (Medical Xpress).

Simple Ways to Boost Your Health and Remain Active

Sitting in a chair all day is not good for weight loss, and being sedentary is a risk factor for joint problems. Unfortunately, studies show a standing desk is not the solution either. The best way to reduce pain is to walk and do types of exercises that stretch various muscle groups in your body.

When it’s drizzling rain and you don’t feel motivated to get off the couch, you can implement some healthy habits into your day:

1. Begin your day with stretching. Doing some simple stretches or a few minutes of yoga can keep your joints limber and lubricated.
2. Take walking breaks for five minutes every 30 minutes.
3. Consider sitting on an exercise ball while you are working on your laptop or watching television.
4. If you become lethargic during the workday, drink some water or walk around and stretch your legs.
5. Eat a nutritious, balanced diet with lots of fruits and vegetables, whole grains and lean proteins. Avoid simple carbohydrates and sugars.

“We’ve known for probably about a decade now that sitting increases your risk for most chronic diseases and increases your risk for early death,” said Diaz in Medical Xpress. “Just like how much fruits and vegetables they should eat and how much exercise they should do, we need to give (people) specific guidance on how to combat the harms of sitting.”

Find an Orthopedist Near You to Manage Joint Pain

Because there is no quick fix to produce long-term health, it is important to work with your primary care physician and orthopedist to create a diet and physical activity plan. Talk to your doctor before beginning a new fitness or exercise program, and take special care if you have had total knee or total hip replacement surgery.

If you are living with chronic joint pain or any form of arthritis, it is time to seek a professional opinion. You don’t need to feel pain when doing your daily activities. Nonsteroidal anti-inflammatory drugs may offer short-term relief, but you may need physical therapy or a procedure to treat your health condition.

Our board-certified orthopedists are accepting new patients and have access to the latest technology to prevent pain and preserve your mobility. Call today to make an appointment.