Take it easy but keep walking

Obesity experts from the Mayo Clinic in Minnesota have developed a vertical workstation which helps employees exercise and shed weight as they work8212;an unbelievable 30 kg a year.

Have you ever thought of burning calories while at the workstation? Obesity experts from the Mayo Clinic in Minnesota have developed a vertical workstation which helps employees exercise and shed weight as they work8212;an unbelievable 30 kg a year. That might take time to reach Indian offices but take heart: a study says low levels of weekly exercise could help reduce blood pressure and improve fitness.

What is the workstation exerciser?
A study in the British Journal of Sports Medicine says it comprises a computer, a keyboard and a treadmill. It8217;s designed to be used for at least two to three hours a day. The adjustable design enables users to walk and work, stand and work, or, if the treadmill is replaced by a high chair, sit and work. The speed of the treadmill can also be adjusted by the user. The 14 volunteers who worked this way burnt an extra 100 calories per hour.

Are there other practical options?
Yes, say experts. Some activity is better than no activity. A study in Journal of Epidemiology and Community Health says that instead of the recommended walking for half an hour, five days a week8212;the minimum required to achieve health benefits8212;walking three days a week gave similar results. The finding, researchers say could encourage those with sedentary lifestyles to take up exercise gradually.
Doctors here agree. 8220;The problem arises when people miss their exercise routine and later feel guilty. Most of them end up dropping out as they can8217;t stick to the regime,8221; says Dr Prateek Gupta, sports medicine specialist. 8220;If people stick to a two to three times a week routine, the frequency of exercise gives a positive outcome,8221; he adds.

What are the benefits?
8220;When people exercise on a regular basis, they put their bodies to optimum use. This helps maintain your reserves and uses the body to its full capacity,8221; adds Dr Gupta. It reduces your risk of heart disease, high BP, osteoporosis, diabetes and obesity, keeps joints, tendons and ligaments flexible, reduces some of the effects of ageing, contributes to your mental well-being, helps treat depression, relieves stress and anxiety, sleep better and maintain normal weight by increasing your metabolism.

How do I get started?
Start by talking to your doctor. This is especially important if you haven8217;t been active, if you have any health problems, or if you8217;re pregnant or elderly. Start out slowly. Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase the intensity and frequency.

How do I stick to it?
Choose something you like to do. Get a partner. Vary your routine. Choose a comfortable time of the day. Don8217;t get discouraged.nbsp;While a little soreness is normal after you first start exercising, pain isn8217;t. Stop if it hurts. Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Sneak exercise into your day. Take the stairs instead of the elevator. Move your arms and legs while sitting. Go for a walk during your coffee break or lunch. Do housework at a fast pace. Rake leaves or do other yard work.