When can we do Exercise Snacking?
When can we do Exercise Snacking?
If you’ve met me, been treated by me or ever visited my social media, you’re probably already aware that I strongly believe that Exercise is Medicine and that every adult should strive to meet the recommended 150-300 minutes a week of moderate intense exercise to prevent disease and better manage chronic conditions. However, only 1 of every 3 American Adults meet this recommendation
In fact, the principle of Exercise Snacking is to try to move your body so that you don’t stay still or in the same position for a long time. It can be applied to our daily lives as follows:
1. Use the stairs instead of the elevator.
Of course, many conveniences can save us a lot of energy and effort. But if you want to be healthy, it is recommended to walk up the stairs instead of taking the elevator. You can add a technique to adjust your posture so that your knees are perpendicular and not exceeding your toes, similar to doing a squat. In addition to burning energy, it also helps to tighten the thigh and hip muscles.
2. Take a walk after lunch.
If you have time after eating, you should walk slowly for 10-20 minutes. In addition to being a light exercise, it also helps with digestion because moving your body stimulates the stomach and intestines.
3. Leg Extension Exercise helps exercise leg muscles.
For those who don’t have much time to get up from their desks, you can also exercise on a chair. Sit up straight on a chair, with both hands on the seat of the chair. Then lift one leg at a time, straighten it and hold for about 5 seconds. Alternate between both legs for 3-5 minutes. In addition to helping stretch and relax the muscles, this exercise is also beneficial for those with knee problems.
4. Wall Push-up helps relax the shoulder muscles.
Take a moment while waiting to copy documents, print work or make coffee and try doing a wall push-up. Stand facing a wall and place both hands against the wall, palms in line with shoulders. Then put your weight on the wall and spread your elbows, then bring your elbows down. This pose will exercise the muscles in your chest and shoulders and also help to burn calories.
5. Upper trapezius Stretching Neck muscle stretching exercise
Of course, another common problem for office workers is office syndrome or tightness in the neck, shoulders, and back. Another exercise that is easy to do without getting up from your chair is to stretch your neck muscles. Start by sitting up https://ufabet999.app straight with your muscles relaxed. Then, lower your head and tilt it to the side. Use the same hand to turn your head up slightly. Do it slowly and hold for 10 seconds at a time.
Take-home message? Even a little effort can yield positive results. Every day, I work with people limited by pain, disability and fear. Issuing an exercise program, and expecting compliance, to an older adult who hasn’t participated in regular exercise since they were young or who associates exercise with pain, fatigue or fall risk is one of the biggest challenges faced by Physical Therapists on a daily basis.
