Spending the day at your desk can take a toll on our health, but new research reveals that just 15 minutes can reverse the damage.

481,688 participants with an average age of 39 years were studied by researchers in Taiwan over 13 years.

The study, published in the journal JAMA Network Open, reported that working in occupations that require long periods of sitting can lead to long-term health problems.

In fact, it can increase your overall risk of death by 16%.

Additionally, when researchers compared people who primarily had sedentary jobs to people who had primarily non-sedentary jobs, they had a significantly higher risk of dying from cardiovascular disease by 34%. .

However, the damage caused by a sedentary lifestyle can be reversed fairly easily.

The study found that relatively inactive people with sedentary jobs were able to increase their physical activity levels by 15 to 30 minutes a day, and were able to increase their physical activity by 15 to 30 minutes a day, “same as inactive people who rarely sit at work.” It was found that the mortality rate could be reduced to ”.

Whether you’re looking for a new workout or want to add some easy exercises to your work routine, you’ve come to the right place.

Leon Bolmer, fitness expert and director of Geezers Boxing, outlined how people can perform exercises in 15 minutes to improve their health.

15 minutes of exercise to reduce your risk of cardiovascular disease

High-intensity interval training (HIIT)

With everyone stuck at home due to the pandemic, HIIT workouts have become more popular.

But it is clear that the benefits are sure to endure beyond the pandemic.

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This method alternates short periods of intense activity with rest periods, allowing you to tailor your workout to your individual needs and desires.

In this case, fitness experts recommend aiming for 15 minutes of 30 seconds of intense exercise followed by 30 seconds of rest.

Exercises like jumping jacks, burpees, mountain climbers, and sprints (indoor or outdoor) are great for improving cardiovascular health, burning more calories, and boosting your metabolism.

skip

Skipping may be commonly associated with children, but it’s a staple of boxers’ training routines and is a great way to fit 15 minutes of quality exercise into your day.

Experts explained that it’s best to start with basic jumps and move on to variations such as double unders, high knees, and alternate legs.

He added that you should aim for 15 minutes of continuous jumps, or if that’s not possible, alternate 30 seconds of jumps with 30 seconds of rest.

The fitness pro added: “Skipping improves coordination and agility and burns a significant amount of calories in a short amount of time, meaning it’s an ideal way to squeeze in some exercise into your lunch break.”

walk/run briskly

Bolmer recommends running because it’s a simple yet effective option that doesn’t require a lot of equipment, especially if you only do it for 15 minutes.

Additionally, “Run, or if that’s not an option, walk briskly, aiming for a pace that gets your heart rate up and makes you sweat slightly, increasing the intensity by adding hills or stairs as needed.”

“Running and walking are easy to do, making them a great option for most people, and when done consistently they burn fat and improve cardiovascular endurance.”

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dance fitness

Fitness experts also suggested dance fitness as a fun way to improve cardiovascular health.

He continued, “Just put on your favorite music and forget all your worries for 15 minutes.

“Dance fitness combines different dance styles with cardio to provide a fun and effective workout, and there are many free online videos that offer a variety of routines for all levels.

“You’ll improve your flexibility and coordination, and you’ll burn a significant amount of calories while having fun.”