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Living a sedentary lifestyle? 10 ways to be physically active, as per ICMR guidelines

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Published on May 18, 2024 12:27 PM IST

  • From using a standing desk to walking for 5-10 minutes every few hours, here’s how to increase your physical activity in a busy schedule, as suggested by ICMR.

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To maintain your muscle mass and avoid fat accumulation and weight gain, it is important to stay active during the day. If your job is a sedentary job that doesn't allow much movement, here's what you can do. (freepik)
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Published on May 18, 2024 12:27 PM IST

To maintain your muscle mass and avoid fat accumulation and weight gain, it is important to stay active during the day. If your job is a sedentary job that doesn’t allow much movement, here’s what you can do. (freepik)

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If you sit 9-10 hours a day, you should consider using a standing desk for work, or you can get up every half hour. (Unsplash)
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Published on May 18, 2024 12:27 PM IST

If you sit for 9-10 hours a day, you should consider using a standing desk for work, or you can get up every half hour. (Unsplash)

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Even short periods of physical activity can be quite effective in keeping fit. Walk for 5-10 minutes every few hours to improve your step count. (Shutterstock)
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Published on May 18, 2024 12:27 PM IST

Even short periods of physical activity can be quite effective in keeping fit. Walk for 5-10 minutes every few hours to improve your step count. (Shutterstock)

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Do not pick up the phone while sitting, rather get up while talking and start walking. You can do this both at work and at home. (freepik)
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Published on May 18, 2024 12:27 PM IST

Do not pick up the phone while sitting, rather get up while talking and start walking. You can do this both at work and at home. (freepik)

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Use stairs instead of lift/lift. This will ensure that you remain physically active and your muscles also get a workout. (freepik)
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Published on May 18, 2024 12:27 PM IST

Use stairs instead of lift/lift. This will ensure that you remain physically active and your muscles also get a workout. (freepik)

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Park vehicles away from work and walk to your office. This will help you stay active. (HT photo)
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Published on May 18, 2024 12:27 PM IST

Park vehicles away from work and walk to your office. This will help you stay active. (HT photo)

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While watching TV, move around every few minutes or during commercial breaks. (Unsplash)
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Published on May 18, 2024 12:27 PM IST

While watching TV, move around every few minutes or during commercial breaks. (Unsplash)

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Perform two to three weight-lifting exercises per week to prevent age-related muscle loss.(Shutterstock)
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Published on May 18, 2024 12:27 PM IST

Do two to three weight-bearing exercises per week to reduce age-related muscle loss. (Shutterstock)

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Certain yoga asanas (postures) combined with breathing exercises are known to speed up metabolism and help in burning fat and weight loss. (Pixabay)
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Published on May 18, 2024 12:27 PM IST

Certain yoga asanas (asanas) combined with breathing exercises are known to speed up metabolism and help in burning fat and weight loss. (Pixabay)

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As soon as you wake up in the morning, do some simple yoga and stretches to keep your muscles active and joints flexible. (Gustavo Fring)
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Published on May 18, 2024 12:27 PM IST

As soon as you wake up in the morning, do some simple yoga and stretching to keep your muscles active and joints flexible. (Gustavo Fring)

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Regular strength training with weights is essential for maintaining muscle and improving metabolism. Not using muscles causes muscle atrophy. (freepik)
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Published on May 18, 2024 12:27 PM IST

Regular strength training with weights is essential for maintaining muscle and improving metabolism. Not using muscles causes muscle atrophy. (freepik)

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