{"id":59093,"date":"2021-06-21T12:00:42","date_gmt":"2021-06-21T06:30:42","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=59093"},"modified":"2024-07-23T16:07:24","modified_gmt":"2024-07-23T10:37:24","slug":"how-sitting-is-reducing-the-benefits-of-your-workout","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/","title":{"rendered":"How Your Workout Benefits Can Be Reduced By Sitting"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">While we continue to work from home due to the pandemic, many of us have settled into a routine of <\/span><span style=\"font-weight: 400;\">workouts at home<\/span><span style=\"font-weight: 400;\">. A <\/span><b>30-minute workout<\/b><span style=\"font-weight: 400;\"> during the day is important if you want to stay fit, but it might not enough. Read on to know why you need to include more physical activity in your day-to-day life.<\/span><\/p>\n<p><b>What You Should Know:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#How-does-your-30-minute-workout-help\"><span style=\"font-weight: 400;\">How does your <\/span><span style=\"font-weight: 400;\">30-minute workout<\/span><span style=\"font-weight: 400;\"> help?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#Why-sitting-for-long-hours-damages-your-health\"><span style=\"font-weight: 400;\">Why sitting for long hours damages your health?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"#Light-activities-to-help-you-stay-active-during-the-day\">Light activities to help you stay active during the day<\/a><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b id=\"How-does-your-30-minute-workout-help\">How does a 30-minute workout help you?\u00a0<\/b><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"size-full wp-image-59096 aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/How-does-a-30-minute-workout-help-you.jpg\" alt=\"How does a 30-minute workout help you\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">A daily <\/span><span style=\"font-weight: 400;\">workout at home<\/span><span style=\"font-weight: 400;\"> with aerobic exercises like jogging or skipping can help you lose weight. Since it is only 30-minutes long, it leaves you with more energy to be active during the day. If you are a beginner, exercising for half an hour five days a week is not too stressful and it helps you prevent health conditions like <\/span><b>diabetes<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b id=\"Why-sitting-for-long-hours-damages-your-health\">How sitting for long hours damages your health?\u00a0<\/b><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"size-full wp-image-59097 aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/How-sitting-for-long-hours-damages-your-health.jpg\" alt=\"How sitting for long hours damages your health\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">While most of us are working from home during the lockdown, it means our lifestyle has become sedentary. On an average we spend about 11-15 hours a day sitting. Studies suggest that sitting can lead to major health risks like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Early death<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chronic conditions like diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight gain<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another study has compared the benefits of a <\/span><span style=\"font-weight: 400;\">30-minute workout<\/span><span style=\"font-weight: 400;\"> to the number of hours you might be sitting per day. For people who sit for 6-7 hours a day, a 30-minute workout can reduce the risk of early death by 80%. The longer you sit, the more physically active you will need to be.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b id=\"Light-activities-to-help-you-stay-active-during-the-day\">Light activities to keep you active during the day<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While a 30-minute workout can help, you need to add more physical activities in your daily routine. Here are some tips to help you get a few hours of physical activity during the day to negate the effects of sitting.<\/span><\/p>\n<p><b>1. Household chores<\/b><\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-59098 aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/Household-chores.jpg\" alt=\"Household chores\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Taking up household chores like cooking, cleaning, etc, can help you stay active whenever you take a few breaks during the day.\u00a0\u00a0<\/span><\/p>\n<p><b>2. Stretching exercises<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sitting down for long hours can affect your posture and flexibility too. Trying some <\/span><b>stretching exercises<\/b><span style=\"font-weight: 400;\"> can help you <\/span><span style=\"font-weight: 400;\">stretch your back and shoulders<\/span><span style=\"font-weight: 400;\">, which are most affected by long hours of sitting.\u00a0<\/span><\/p>\n<p><b>3.\u00a0 Play with your kids<\/b><\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-59099 aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/Play-with-your-kids.jpg\" alt=\"Play with your kids\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you are a working parent, it will be difficult to take out any extra time to exercise. You can consider spending the time playing some games or <\/span><b>exercising with your child<\/b><span style=\"font-weight: 400;\"> to help you both stay physically active at home.\u00a0<\/span><\/p>\n<p><b>4. Get adequate sleep<\/b><\/p>\n<p><span style=\"font-weight: 400;\">While finding different ways to exercise can be helpful, you should also avoid cutting down on your sleep to exercise more. A lack of sleep can reduce the health benefits you gain from physical activity during the day.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If sitting for long hours has also ruined your posture, here are some <\/span><b>more <\/b><b>exercises for those who sit all day<\/b><span style=\"font-weight: 400;\">. For more <\/span><b>fitness<\/b><span style=\"font-weight: 400;\">\u00a0or\u00a0<\/span><b>nutrition<\/b><span style=\"font-weight: 400;\"> related advise, visit the Activ Living Blog.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>While we continue to work from home due to the pandemic, many of us have&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":59095,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[2599,2203,2598,2600,1574],"class_list":["post-59093","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-fitness","tag-30-minute-workout","tag-back-stretching-exercises","tag-exercises-for-those-who-sit-all-day","tag-shoulder-stretching-exercises","tag-workout-at-home"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Sitting Is Reducing the Benefits Of Your Workout?<\/title>\n<meta name=\"description\" content=\"Working from home due to the pandemic has made us accustomed to workouts at home. Here are a few exercises for those who sit all day.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Sitting Is Reducing the Benefits Of Your Workout?\" \/>\n<meta property=\"og:description\" content=\"Working from home due to the pandemic has made us accustomed to workouts at home. Here are a few exercises for those who sit all day.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"ACTIV LIVING COMMUNITY\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-21T06:30:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-23T10:37:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/Why-Your-30-minute-Workout_512_512.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"512\" \/>\n\t<meta property=\"og:image:height\" content=\"512\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Aditya Birla Health Insurance\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Aditya Birla Health Insurance\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How Sitting Is Reducing the Benefits Of Your Workout?","description":"Working from home due to the pandemic has made us accustomed to workouts at home. Here are a few exercises for those who sit all day.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/","og_locale":"en_US","og_type":"article","og_title":"How Sitting Is Reducing the Benefits Of Your Workout?","og_description":"Working from home due to the pandemic has made us accustomed to workouts at home. Here are a few exercises for those who sit all day.","og_url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/","og_site_name":"ACTIV LIVING COMMUNITY","article_published_time":"2021-06-21T06:30:42+00:00","article_modified_time":"2024-07-23T10:37:24+00:00","og_image":[{"width":512,"height":512,"url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/Why-Your-30-minute-Workout_512_512.jpg","type":"image\/jpeg"}],"author":"Aditya Birla Health Insurance","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Aditya Birla Health Insurance","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/#article","isPartOf":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/"},"author":{"name":"Aditya Birla Health Insurance","@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#\/schema\/person\/ec9714e1c16a5941bea55fe90244ea07"},"headline":"How Your Workout Benefits Can Be Reduced By Sitting","datePublished":"2021-06-21T06:30:42+00:00","dateModified":"2024-07-23T10:37:24+00:00","mainEntityOfPage":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/"},"wordCount":502,"commentCount":0,"publisher":{"@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#organization"},"image":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/Why-Your-30-minute-Workout_512_512.jpg","keywords":["30-minute workout","back stretching exercises","exercises for those who sit all day","shoulder stretching exercises","workout at home"],"articleSection":["Fitness"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/","url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/","name":"How Sitting Is Reducing the Benefits Of Your Workout?","isPartOf":{"@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/#primaryimage"},"image":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/Why-Your-30-minute-Workout_512_512.jpg","datePublished":"2021-06-21T06:30:42+00:00","dateModified":"2024-07-23T10:37:24+00:00","description":"Working from home due to the pandemic has made us accustomed to workouts at home. Here are a few exercises for those who sit all day.","breadcrumb":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/#primaryimage","url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/Why-Your-30-minute-Workout_512_512.jpg","contentUrl":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/Why-Your-30-minute-Workout_512_512.jpg","width":512,"height":512,"caption":"Why Your 30-minute Workout_512_512"},{"@type":"BreadcrumbList","@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/06\/21\/how-sitting-is-reducing-the-benefits-of-your-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/health-and-fitness\/"},{"@type":"ListItem","position":3,"name":"How Your Workout Benefits Can Be Reduced By Sitting"}]},{"@type":"WebSite","@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#website","url":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/","name":"ACTIV LIVING COMMUNITY","description":"","publisher":{"@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#organization","name":"Aditya Birla Health Insurance","url":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#\/schema\/logo\/image\/","url":"","contentUrl":"","caption":"Aditya Birla Health Insurance"},"image":{"@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#\/schema\/person\/ec9714e1c16a5941bea55fe90244ea07","name":"Aditya Birla Health Insurance","url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/author\/shrutiitsyellowseed-com\/"}]}},"_links":{"self":[{"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/posts\/59093","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/users\/2963"}],"replies":[{"embeddable":true,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/comments?post=59093"}],"version-history":[{"count":0,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/posts\/59093\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/media\/59095"}],"wp:attachment":[{"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/media?parent=59093"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/categories?post=59093"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/tags?post=59093"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}