When talking about women’s health, the first associations are usually about breast and cervical cancers, healthy nutrition and other strictly physical aspects. However, when providing medical practice and health service, we get to see that too many women struggle with the low quality of everyday life and health effects mostly caused by sedentary lifestyle. Their office jobs keep them at the desk and in front of computers or tons of papers for hours, and domestic work imposes hours of standing in the kitchen. Both have an impact on bones, muscles, overall body strength and shape and most women don’t even try to fight this due to believing that active physical activity and regular training are the only solutions. This notion is not completely wrong, but here are some simple tricks and tips you can introduce into your everyday life to fight sedentary lifestyle and its effects.
Golden 30-minutes walk
Beneficial effects of short, but brisk walk on a daily basis has been proven in so many medical researchers and studies. Aside from the plain positive effect of breathing fresh air deeply and taking mild exercise while walking intensively, 30-minutes walk several times a week will decrease your risk of cardiovascular diseases, prevent issues with peripheral blood vessels frequently caused by prolonged sitting in the office and decrease your risk of dementia. Walking improves concentration, attention and mental health. So, analyze your daily schedule and try to input 30 minutes of walking anywhere you can. Skip a bus and walk to your office and back home is a simple trick you can implement right now.
Stairs as a challenge
The stairs are a great example of how many shortcuts we are taking on a daily basis and how many ways we have created to escape physical activity. Chances are you will face at least one stairs during your usual working day, so don’t avoid them. Climbing stairs is a simple, but highly effective and calorie-burning activity that doesn’t require additional spare time in your schedule. Stairs will activate many groups of your muscles and increase the heartbeat enough to increase the metabolism and the positive effects on health will just follow.
Don’t get too cozy with your car
If you’re a driver, you probably cut yourself a lot of slack at the wheel skipping all those destinations you could simple walk if you had time, strength and will. The car truly is a necessity and giving it up isn’t a suggestion, neither solution, but you can try a little trick. Park a little farther away from your usual parking spot and walk the rest of the way. Not only you will implement the habit of everyday walking and physical activity, but also save some money for fuel.
Exercising at the desk
If your job requires long hours of sitting and working, try applying some simple exercises you can do while sitting. There are many options for neck stretching, strengthening your abs and leg muscles, as well as many moves you can use to improve your posture and spine muscles strength. Do several series of these exercises while taking a break at work and you will improve both, your health and your results at the job.