10 Minutes Exercise: It is common for the body to feel heavy and sluggish after sitting in an office chair, home sofa or car all day. Sitting for a long time reduces the activity of the body and also affects the muscles. In such a situation, just walking briskly for 10 minutes can be an easy habit, which helps in reactivating the body after sitting for a long time.
When you start walking fast after sitting for a long time, the activity of the legs, hips and other muscles of the body increases. Heart beat also increases and blood flow in the body starts getting better. According to the World Health Organization, any amount of physical activity is better than being completely inactive, and even light activity can provide health benefits.
This does not mean that a 10-minute walk will completely eliminate the effects of sitting all day. But this can definitely be an easy way to activate the body while sitting for a long time.
Taking a short walk after eating or sitting for a long time can help the body use glucose. Muscles use glucose for energy during movement. Regular physical activity is also linked to a reduced risk of type 2 diabetes.
Therefore, if your work is such that you have to sit continuously for many hours, then getting up and walking for a few minutes in between can be a useful habit.
By continuously sitting, the body remains in the same position. This may cause stiffness around the legs, hips and waist. A 10-minute walk helps to get the body moving again. If possible, getting up from your seat every few hours for a short walk or even climbing the stairs is an easy way to increase daily activity.
Walking isn’t just for the body. Regular physical activity is also considered beneficial for mental health, sleep and brain health. After sitting at one place for a long time, walking outside or in an open space for a while can help in reducing mental fatigue and making you feel refreshed.
A 10-minute walk is a good start, but it shouldn’t be a substitute for a full day’s exercise. Adults are recommended to get at least 150 to 300 minutes of moderate-intensity physical activity a week. Also, muscle strengthening activities are also necessary for at least two days a week.
If you are very less active right now, it is better to start with 10 minutes. Gradually time and speed can be increased. The most important thing is that instead of sitting continuously the whole day, the body should be activated a little frequently.
So after sitting all day, a brisk walk of 10 minutes is not a magic cure, but it is definitely a small and easy start to reactivating the body. Such small daily habits can help in increasing overall physical activity in the future.
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Is it beneficial to take a 10 minute walk daily?
Yes, a 10-minute walk is better than being inactive and can help increase total daily physical activity.
Should a 10 minute walk be brisk or normal?
If your body permits, maintain a pace where breathing is a little fast, but conversation remains possible.
Can walking for 10 minutes help you lose weight?
Just walking for 10 minutes does not guarantee weight loss. Weight is influenced by many factors such as diet, total activity, sleep and daily calorie consumption.
Is it necessary to walk between sitting for long periods of time?
Yes, reducing continuous sitting for long periods of time is considered beneficial. Replacing sitting time with any level of physical activity can be beneficial for health.
How much physical activity should one do daily?
150-300 minutes of moderate intensity activity a week is recommended for adults.
