If your doctor requires you to run a marathon every month without skipping a single one, or, alternatively, to get off the bus two stops earlier every day and walk 20 minutes to work or home, which one would be easier?
The British Daily Mail reported that standing for 3 hours a day, 5 days a week, will accumulate health benefits in the long term, equivalent to participating in 10 marathons a year!
Dr. Mike Loosemore, team doctor for the British boxing team at the 2012 London Olympics and chief medical officer for the Commonwealth Games, pointed out that the British government recommends that citizens do 30 minutes of moderate-intensity exercise five days a week, but in reality less than 7% of people can do it, and more than a quarter of adults do not even exercise for half an hour a week. Coincidentally, Taiwan's National Health Administration also introduced the so-called 333 exercise rule, which means "exercise at least 3 times a week, at least 30 minutes each time, and the heart rate after each exercise must reach more than 130 beats per minute."
But if you think about it carefully, there probably aren’t many people around you who have done this, right?
We all know the importance of exercise, and we know that continuous exercise is essential to health. But in our busy modern lives, is there any way to find a compromise between work and regular exercise? Dr. Lusmore said that some people think that standing exercise is too low to be effective, which is "completely wrong."
"Standing improves health, reduces cholesterol, heart disease, diabetes risk, reduces the likelihood of cancer, and makes people slimmer."
Little by little, your health will improve. This doesn't require a track or a gym, just a little more activity. We have compiled the following methods so that you can easily become healthier by moving more without spending a lot of money to force yourself!
1. Climb the stairs "upstairs"
Climbing stairs more often can accumulate daily exercise, but why do we have to specify "going upstairs"? Because the weight on the knees is greater when going down stairs than when going up stairs. For ordinary people who do not do muscle strength training on a daily basis, it is easier to cause knee injuries. Therefore, it is recommended that if you want to accumulate daily exercise by climbing stairs, in addition to paying attention to climbing up as much as possible, you should also pay attention to whether the shoes you wear are soft enough. It would be best if you can prepare a pair of jogging shoes to change in the office.
2. Hang a pedometer on your belt
Don’t underestimate this small machine! A doctor specializing in obesity once pointed out that although wearing a pedometer will not help us burn calories automatically, it can make us more aware of the amount of daily exercise. Watching the numbers on the pedometer slowly climb, I feel an inexplicable sense of accomplishment, which encourages me to persevere.
3. Work and hold meetings while standing
Dr. Lusmore advises: When standing, not only the small muscles of the legs are used, but also the core muscles of other parts of the body to be able to stand upright. So even if you just stand or walk around the office naturally for 3 hours a day, 5 days a week, after 1 year the benefits to your body will be equivalent to running 10 marathons.
In addition, Dr. Wu Zaozhong, chief physician of the Department of Internal Medicine at National Taiwan University Hospital, has also pointed out that office workers who sit for long periods of time are at high risk of deep vein thrombosis in the feet! In addition to the health advantages of standing in meetings, another benefit is that it focuses everyone's attention, while also reducing meeting time and increasing office productivity. Japan's Canon Electronics and Taiwan's Ford Lioho Motors have been in business for many years. If your supervisor and colleagues are willing to cooperate and give it a try, you might as well change your work habits. The benefits you get will be surprising!
A little reminder: Of course, this does not mean that everyone should completely replace exercise with standing. Instead, it is recommended that office workers who sit in the office for a long time, if they really have no time to exercise, at least stand up and walk around more often to avoid letting sitting for a long time affect their health.
Useful information: Lift-stand tables
References:
Daily Mail: Fiona Macrae (2014/06/20) Standing for three hours a day has 'the same health benefits as 10 marathons a year', says leading doctor .
The Telegraph: Miranda Prynne (2014/06/20) Stand up three hours a day for benefits of ten marathons, says top medic
Source: Good Doctor Health Network
