Stay Active with This Easy HIIT Workout to Keep Fit
Source: Fitness, Men's Health, 6 Setpember 2018 © Singapore Press Holdings Limited. Permission required for reproduction.
Sitting in the office all day is part of your job, sure. But that doesn't mean you should literally just sit there all day.
A study published in the journal PLOS One has found that sitting for prolonged duration is unhealthy for you, and that reducing your sedentary time by just 21 minutes a day can help your health. By getting up to move, participants in the study experienced better health with lower blood sugar when fasted, a reduced risk in heart health, and maintained muscle mass in their legs.
Another study from the University of Sydney also revealed that sitting for over 11 hours a day increases your risk of mortality, so it's definitely important to keep yourself active instead of being sedentary.
"That morning walk or trip to the gym is still necessary, but it's also important to avoid prolonged sitting. Our results suggest the time people spend sitting at home, work and in traffic should be reduced by standing or walking more," said study lead Dr Hidde van der Ploeg.
What's more, the World Health Organization (WHO) has stated that physical inactivity is the fourth leading risk factor for global mortality (accounting for 6 percent of deaths globally), while being obeses and being overweight are responsible for 5 percent of global mortality.
To counter this, you should aim to achieve at least 150 minutes of moderate to vigorous physical activities (MVPA) a week to combat the negative effects of inactivity in the long run.
What can you do to get yourself going? The easiest way to start is by making full use of your lunch break. Don't worry; you'll still have time for a bite. All you need is 15 minutes to get your blood pumping and heart racing, and you can do this with stuff you can find in your office easily.
Perform each exercise for 45 seconds with 15 seconds of rest in between moves. Perform 3 sets.
Download the HealthHub app on
Google Play or
Apple Store to access more health and wellness advice at your fingertips.
This article was last reviewed on
Monday, March 14, 2022
What is a Healthy Weight?
5 Exercises to Prevent Chronic Illnesses
Diet vs Exercise
How to Walk 10,000 Steps a Day The Easy Way
7 Reasons to Stop Sitting for Long Periods
Step Right Up
View More Programmes
Turn your moves into instant daily rewards all year round with the National Steps Challenge™
Physical activity is important to health. Get started with HPB's physical activity programmes and get more from life today!
Find out how you can take care of yourself and make the necessary lifestyle changes to keep healthy as you age.
Browse Live Healthy
In partnership with