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The best ways to work-out in 22 minutes – as study finds this is magic number for offsetting ‘negative impact of sitting’
The best ways to work-out in 22 minutes – as study finds this is magic number for offsetting ‘negative impact of sitting’
Just 22 minutes of housework, jogging or brisk walking per day could offset the negative effects of sitting down for too long, new research has suggested. Researchers found sitting for extended periods – for example, long stints in front of the TV or working at a desk – is associated with dying earlier. However, participating in moderate-to-vigorous physical activity (MVPA) can eliminate the risk. At the more moderate end of the scale, this could be anything from heavy cleaning around the home, playing badminton or cycling at 10-12mph, while more vigorous activities could include jogging at 6mph or faster, playing football, basketball or tennis. The study, published online in the British Journal of Sports Medicine, backs up the UK chief medical officers’ recommendation of trying to get 150 minutes of MVPA per week – roughly 21 minutes per day. The research looked at data for 11,989 people aged over 50, half of whom where women, from Norway, Sweden and the US, who had worn activity trackers which measured their MPVA. How long they spent sitting daily was also recorded. Over a five-year follow-up, 805 of the people died. Author Edvard Sagelv, from the Arctic University of Norway, told the PA news agency: “In our study, we found that only those people doing more than 12 hours per day sitting had a higher risk of death. Every minute higher MVPA showed a lower risk of death – meaning if people were doing less than 22 minutes (such as 10 minutes) there was still a lower risk of death. “However, doing 22 minutes eliminated the higher risk of death from sedentary time. This means that if doing 22 minutes or more per day, there was no excess risk from sedentary time. And, if doing more than 22 minutes per day, there was a lower risk of death overall. Basically, the more the better.” How can I get the best workout in 22 minutes? Less than half an hour a day to offset the negative effects of sitting for too long is good news for anyone who normally struggles to find time to exercise – but how can you make those 22 minutes really count? We asked a fitness pro for some suggestions… Compound exercises Ali Malik, personal trainer and founder of Fit Labs Kensington, suggested focusing on compound exercises. “Compound exercises are full-body exercises that engage with multiple muscle groups at the same time. When you are limited in time, it would be more beneficial to do a squat, for example, which engages your core, lumber spin and whole lower body, instead of a bicep curl, which doesn’t,” Malik said. “Push-ups are also great, as they engage your upper body muscles and core. If you are doing it on your knees, you use less of your legs, but a full push-up will be using your glutes and legs as well – engaging with more than one muscle group.” Planks are another great compound exercise, because “it’s predominately about your core but engages your full body, as you have to work hard to keep yourself stabilised”. Malik added: “People sometimes think dead lifts is an advanced exercise, but it’s not. Everyone does a does at least one everyday. For example, if you are picking up a bag from the floor, that’s a dead lift. It can be done with anything as light as two plastic bags filled with a water bottle each, but if you are in the gym you can use dumb bells and kettle bells.” Circuits For a well-rounded workout in 22 minutes, Malik also suggested a circuit based workout – starting with a three-minute warm-up. “This could include a cat cow stretch, a walk out [start standing up, then bend forwards and walk your body out in front of you using your hands, and then back up to standing], then jumping jacks to get your heart rate up and loosen your muscles.” Then for the circuits, it’s all about repeating multiple exercises in the same order. “I would do 10 squats, 10 press-ups and a 30-second plank. Then rest for 30 seconds, and then repeat that pattern six times. This is about 16 minutes of the workout,” said Malik. “But if you are feeling bored and would like to switch things up, you could do 10 lunges, 10 shoulder taps and leg raises instead.” Being efficient during a short workout is key, added Malik: “You don’t want to rush through the exercises to risk poor form, but you also don’t want to waste time with long five minute breaks.” Allow for a three-minute cool-down at the end. Malik explained: “It’s all about calming movements at this stage, to bring down your heart rate and relax your muscles. Start with a child pose, striking cobra – push your pelvis into the floor and then raise your chest, whilst applying pressure with both hands on either side of the body – then I would do a pigeon pose, where you have one leg out in front of you in a bent position and one leg behind you that is straight. This stretches your glute muscles.” What are the benefits? There are various benefits to exercises using this format. Malik said: “It will elevate your heart rate, put your muscles under tension to maintain and build strength, and help with your cardiovascular system.” Read More What crops will we be growing in the future, as climate change alters the landscape? As Rebecca Adlington shares heart-breaking miscarriage news: How to support others experiencing baby loss What you need to know about new research into treating cervical cancer How to do Halloween make up and still take care of your skin Which houseplants best suit your star sign? 5 of the hottest new perfume launches for autumn/winter
2023-10-25 14:30
Florida's DeSantis bans pro-Palestinian student group
Florida's DeSantis bans pro-Palestinian student group
By Andrew Hay Florida’s university system, working with Governor Ron DeSantis, ordered colleges on Tuesday to shut down
2023-10-25 11:48
NHL drops ban on rainbow-coloured Pride hockey stick tape
NHL drops ban on rainbow-coloured Pride hockey stick tape
The National Hockey League ban had sparked criticism from players and LGBT activists.
2023-10-25 10:25
Republicans pick Mike Johnson as latest House Speaker nominee
Republicans pick Mike Johnson as latest House Speaker nominee
The Louisiana congressman was selected after three rounds of voting on Tuesday evening.
2023-10-25 10:17
Mexico braces for 'extremely dangerous' Hurricane Otis
Mexico braces for 'extremely dangerous' Hurricane Otis
US meteorologists warn of a "potentially catastrophic" storm Otis when it makes landfall in southern Mexico.
2023-10-25 09:58
NFL fantasy football waiver wire pickups for Week 8
NFL fantasy football waiver wire pickups for Week 8
Fantasy managers in need of help should be sure to check out their waiver wires this week to see if any of these players who are rostered in under 50 percent of Yahoo Fantasy football leagues are still available.
2023-10-25 07:59
Charles Barkley Confronts Adam Silver Over NBA's Domestic Violence Problem
Charles Barkley Confronts Adam Silver Over NBA's Domestic Violence Problem
Charles Barkley confronted Adam Silver on NBA's rash of domestic violence arrests.
2023-10-25 07:47
NFL Rumors: Lions-Chase Young trade, Raiders QB blunder, Chiefs trade chip
NFL Rumors: Lions-Chase Young trade, Raiders QB blunder, Chiefs trade chip
NFL Rumors: The Lions could be an ideal Chase Young trade fit and appear to be buyers, Raiders completely botched their QB situation, Chiefs have one obvious trade chip for any deals they look to make.
2023-10-25 07:27
Ugandan teenage cancer patient: How a bed saved my life
Ugandan teenage cancer patient: How a bed saved my life
Many young Ugandan patients stop free treatment as their families cannot afford other hidden costs.
2023-10-25 07:22
'Heck of a reunion': Donald Trump silent as Michael Cohen dishes dirt
'Heck of a reunion': Donald Trump silent as Michael Cohen dishes dirt
Five years after they last met, the ex-president and his self-described fixer were reunited in court.
2023-10-25 05:26
Mick Jagger, father of eight, explains why parenting is ‘not like riding a bike’
Mick Jagger, father of eight, explains why parenting is ‘not like riding a bike’
Father of eight Mick Jagger has shared some of the lessons he’s learned about parenting. The 80-year-old singer addressed how his approach to fatherhood has changed over the years during a recent interview with The Guardian. His eight children range from ages 52 to six years old, as he welcomed his youngest son, Deveraux, with his current girlfriend, Melanie Hamrick, in 2016. Speaking to The Guardian, Jagger confessed that even when he welcomed his eighth child, he still had a bit to learn about fatherhood. “You get a bit out of practice – it’s not like riding a bike,” he said. “The more children you have, the more laissez-faire you get about them, to be honest. And it depends on the child.” The Rolling Stones frontman reflected on how he’s enjoyed seeing his children develop new passions as they’ve grown up. However, he also acknowledged that there were a few moments in his children’s lives that he missed out on due to his busy career. “They have their own personalities and you can mould them to a certain extent, but you see their likes and dislikes and encourage them to do things they gravitate towards,” he said. “It’s fun to have children, at any age. But if you’re working and always away, you don’t get to enjoy it quite as much.” Jagger also explained why his approach to parenting is different with his youngest son, in comparison to his other children. “I wasn’t working so much, so I was able to spend more time. And then we had the lockdown – he’s only six, and two of those years I did almost nothing [with the band],” he said. In addition to Deveraux, Jagger has seven children from previous relationships. In 1970, Jagger welcomed his first child, Karis, 52, with actor Marsha Hunt. The next year, his ex-wife Bianca Jagger gave birth to their daughter Jade, 51. He shares daughters Elizabeth, 39, and Georgia May, 31, and sons James, 38, and Gabriel, 25, with actor Jerry Hall. In 1999, he and model Luciana Gimenez Morad welcomed their son Lucas, 24. This isn’t the first time that Jagger has spoken candidly about his family. Last month, he hinted that the Rolling Stones’ post-1971 catalogue would be donated to charity rather than sold for a profit to his children. “The children don’t need $500m [£412m] to live well. Come on,” Jagger told The Wall Street Journal. “You may do some good in the world,” the “Old Habits Die Hard” singer added, suggesting that the catalogue may end up going to charity. Earlier this year, his partner opened up about raising their six-year-old in the midst of her busy schedule. After debuting her first novel, titled First Position, Hamrick described some of the “magical” trips she’s taken with her partner and son, including a safari in Botswana and South Africa. She told The Times in June: “Mick had been joking with me, ‘We’re going camping.’ I was like, ‘I don’t want to go camping. I’m not a camper.’ We got there and I was like, ‘This isn’t camping.’” She described how her family prefers to live at different residences at a time, before acknowledging how important travelling is to her and Jagger. “Just full nomad. We want to travel as long as we can until school gets us,” she said. The former dancer also noted that her child has a tutor who travels with them, as the six-year-old is enrolled in a school in Los Angeles and “goes [to school] a little bit when we’re in France”. Read More Should we stop putting the clocks back? What the experts think Like Rebecca Adlington, I also lost my baby at 20 weeks As Rebecca Adlington shares heart-breaking miscarriage news: How to support others experiencing baby loss
2023-10-25 05:19
Florida asks Supreme Court to allow its anti-drag law to take effect
Florida asks Supreme Court to allow its anti-drag law to take effect
Florida's attorney general on Tuesday asked the US Supreme Court to allow a law that a federal court judge says
2023-10-25 05:16
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