Lunchtime Office Workouts

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 improve 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.

As recommended in the Singapore Physical Activity Guidelines, you should limit your sedentary screen time by engaging in activity of any intensity.

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.

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