Good News For People Whose Job Is Sedentary!

We just added a new client who's a lawyer. His work is centered at his computer, making his days generally sedentary.

What do you do when your work requires your presence at a desk?

I have the same problem. Running a business requires a ton of time on the computer. My Fitbit reqularly chastises me about getting more steps. Even though I usually get those 250 steps in an hour, I may not get 7500 steps on a weekday.

Imagine how hard it must be for long-haul truckers!

There's good news....

A recent study suggests that short bursts of vigorous activity every day—climbing stairs, carrying a heavy load of groceries, or stepping up the pace of housework—can provide significant health benefits.

You can lower your risk of death from cancer by 40% or cardiovascular disease by up to 49% with 3 1-minute bursts of intense physical activity each day!

The more bouts of vigorous activity, the greater the benefits.

The greatest benefits accrue when you get the recommended 150 to 300 minutes a week of moderate-intensity physical activity or 75 to 150 minutes of vigorous exercise each week.

Blood pressure benefits

Another study found that just 5 minutes of exercise a day could slightly lower your blood pressure.

It took 20-27 minutes of exercise a day to create clinically significant decreases in blood pressure but every little bit helps.

What if you took multiple short walks--like after meals?

Or walked around when you're talking on the phone?

When life gets hectic it's easy to drop exercising altogether......

....and once you stop, it can be hard to get going again....

Instead, remember the mantra "No Zero Days."

Take the stairs, do some jumping jacks or pushups, park further out in the parking lot--do something that elevates your heart rate.

All activity counts but intensity makes a difference.

Devote some time in that 5 minute walk to picking up the pace. Try intervals of faster walking.

Or simply do the TrainSmarter warmup. We have cheat sheets on the table. Take a photo of one and you'll be able to do it anywhere, any time.

​Precision Nutrition uses the analogy of making exercise something you dial up when you have the time and dial down when life gets crazy.

Just don't press pause!