How long workouts are required for those sitting in the office for a long time?

Last updated:February 07, 2025, 18:11 IST

Sitting throughout the day can have a bad effect on health, but it can be reduced by 30-40 minutes of physical activity daily like fast walking, cycling, swimming and dance.

How long workouts are required for those sitting in the office for a long time?

Highlights

Sitting throughout the day can affect health.
Physical activity of 30-40 minutes daily required.
Walking fast, cycling, swimming and dance beneficial.

Sitting and working for a long time, if it has become a part of your lifestyle, then it can have a very serious effect on your health. Sitting continuously increases the risk of heart, sugar or many types of cancer, so try to workout for a few hours a day. There will be a question in the minds of many people that those who work throughout the day should walk for how long. There has been a study on this question, let’s know here…

In a study published in the Britishurnal of Sports Medicine, it was found that if you do physical activity for 30 to 40 minutes daily, then you can keep away the harmful effects of working throughout the day. If you sit for 10 hours, 40 minutes of activism can be beneficial for your health. Many can include many activity in this, such as fast walking, cycling, swimming and dance. This health activity is also beneficial for your mental health.

According to the report published in TOI, the research is based on a meta-analysis published in 2020, including 44,370 people from four countries. All these participants wore a fitness tracker in some form or the other, which monitored their activity level. This study makes it clear that if you sit more throughout the day, regular physical activity can help maintain your health. It was also found in the study that the risk of death increases in those who do not remain physically active, that is, the less exercise, the more health will be affected.

Small changes that can make a big difference
If it is not possible for you to exercise 30-40 minutes daily, then you can also benefit by making small changes throughout the day. Walk 5 minutes every hour, stretch the hips and lower back, do bodyweight exercises, such as squats, lunges or push-ups and climb the stairs.