How does exercise contribute to maintaining physical fitness?

Question

Hello doctor,

I am a 32-year-old girl and I have a desk job and sit for about eight hours every day. I am concerned about how this might impact my health. Can you explain the importance of exercise and physical fitness for someone with a sedentary lifestyle like mine? What types of physical activities can I incorporate into my daily routine to the effects of sitting for long hours at a desk job? How does regular exercise contribute to maintaining physical fitness, and what specific benefits does it offer for someone with a job that involves a lot of sitting?

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

Yes, winter blues are a reason the body is constantly trying to maintain body temperature, leading to low energy levels and fatigue, and the body slows down which means metabolism goes down leading to weight gain. Regular exercises such as spot jogging stretching deep breathing, and aerobics exercises will surely help get you going and build basic endurance that starts with more detail.

Check these guidelines :

1. Get up and stretch yourself after every 45 minutes to one hour as sitting for long can be damaging to our posture. At work, walk the length of the office every hour or two to keep your back happy, your muscles supple, and your blood circulating.

2. Indulge into some deep breathing exercises, it will help you keep calm or even put you to sleep. Practicing some pranayam can surely help here.

3. Plan your week so that your traveling time becomes your rest day.

4. Use the long corridors and long waits for a quick brisk walk in airports or stations. Take stairs rather than escalators. After all, you have to sit for hours in for work so make the most of the time you have while you wait at the station.

5. If using a car then park your car away from the destination and try to walk.

After 15 days of being active, start with a small home-based workout like:

Five minutes of spot jogging.

Five minutes of stretching.

Five minutes of brisk walk.

Two -minute of leg raise.

Five push-ups etc.

Then gradually go back to adding weights. etc.

Follow up for more smart snacking ideas

Thank you.

Regards.