Tackling a Sedentary Lifestyle: Aptus 10-minute workout

Australian Institute of Health and Welfare

More than half (55%) of adults do not meet the physical activity guidelines.

2 in 3 (70%) children aged 2 to 17 do not meet the guidelines.

Did you know that adults sit for an average of nine hours a day, while school children spend over half their day sitting?

From daily commutes to desk jobs, and binge-watching shows on the couch at home, we tend to sit for extended periods making it a routine. Although it seems like a harmless act, the truth is it all adds up - think about combining to 5 days a week!

While rest and recuperation are necessary, studies show that prolonged periods of sedentary behavior, like excessive sitting or lying down, can increase the risk of developing heart disease and Type 2 diabetes. Therefore, it's essential to be mindful of how much time we spend sitting and prioritize physical activity in our daily routine to maintain a healthy lifestyle.

    • Creating fun activities outdoors with kids can help them enjoy more physical activity. Often, all you need is a ball!

    • Taking a walk around the neighbourhood is a great way to connect with your kids and talk about their day.

    • Running errands with your kids can be an opportunity to get away from screens and spend time in social places.

    • Consider creating screen-free days or evenings, such as making every Sunday free of phones, computers, and TV for the whole family.

    • Removing electronic devices from bedrooms can help promote better sleep and reduce screen time.

    • Try to do more outdoor activities with children, such as walking or cycling to school.

    • Be a positive role model for children by limiting your own time on electronic devices.

    • Teachers can reduce the time children spend sitting in classrooms and encourage outdoor activities.

    • Parents and caregivers can set some "active homework" every week for children to promote physical activity.

    • Limit your time on social media, TV, and phone – there are apps available to help, such as Offtime and Moment

    • When watching TV, take some breaks during commercials to walk around the house or do some housework

    • Replace watching TV in the evening with taking a walk

    • Try standing while you read a newspaper or check messages on your mobile phone

    • Take a break every 30 minutes to stand and stretch – set an alarm on your phone or watch to remind you

    • Stand to do easy tasks at work, such as a stand-up meeting or phone call

    • Consider using a sit-stand workstation

    • Choose to do manual tasks where you can, such as washing your car by hand instead of using a drive-through car wash

    • Take regular breaks during long car trips.

There is now evidence that even a short 10-minute workout performed at moderate to high intensity can make a huge difference in your health and fitness level - stimulate some mid-day blood flow to help push you through the afternoon work!

A 10 minute workout of stretching, aerobic and body-resistant exercises! Simple and quick to do with no treadmills or dumbells needed!

Disclaimer: This article serves as a general guide you must always consult a medical professional regarding treatment for all injuries and pain.

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