Microdose of Movement for Better Health

Microdose of Movement for Better Health

Sitting for long periods of time is bad for your health but it is an office job reality. Yet there are ways to move your body throughout the day.

Even if you get some physical exercise for 30 to 60 minutes a day, if you are sitting in the same or similar position for 10 hours or more, then it is taking a terrible toll on your physical health and mental well-being.

Sedentary behavior will increase your risk of diabetes, cardiovascular disease, and can even lead to early death. Sitting too long also will increase your chances for blood clots, back and joint pain, weight gain, and cancer.

Mentally, you may have decreased cognition, focus, irritable or depressed mood, poor memory, etc.

As the old saying goes, "All work and no play makes Jack a dull boy."

All the more reason for you to take up something more than just a gym or aerobic session. A martial arts class will engage both your body and mind with exercise and Kata and social interaction and Kumite confrontation in a safe, friendly setting. Discipline and hard-work will become a habit rather than an aspiration.

For office-goers, you can set a smartphone or smartwatch to remind you to move after an hour of sitting. Walk to get things done instead of asking subordinates or assistants to do it. Take the stairs instead of an elevator to climb the corporate ladder in a more literal manner. Instead of keeping a large water bottle ready, get up and fill a small flask to get water every time your timer alerts you for sitting too long. When getting coffee or tea, remind yourself to not sit but stand for a while as you enjoy the beverage.

Since you and most of us can't avoid sitting during office hours and commuting, we need to be aware and conscious of our posture. Good posture will help improve your physical stance and balance and also probably burn more calories through steady resting heart beat.

Whenever you are free at home, remember to do just one or two of your martial arts movements and / or exercises. Doing just one every few hours will be less intimidating than practicing the whole gamut of motions and techniques. Take these things as single steps instead of attempting to climb the mountain of fitness in a sudden sprint.

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