Do You Have Enough Time To Exercise?

How did it get so late so soon? ( Dr Suess)

We've all done it. Sat down at the beginning of work, perhaps got up for a quick break once or twice, or for a meeting (more sitting down), then found ourselves still sitting at our desk at the end of the day. Any of the best intentions you may have had - a walk around at lunchtime, some fresh air - have all gone out of the window. So where did the time go?

There are enough 'laws' of work-related time even to confuse Dr Who. Parkinson's Law, of course; then there's Pareto's Principle (the 80/20 rule), the Pomodoro Technique, the Winner Takes All Theory or the 1 Percent Rule, the Matthew Effect - I'm sure you are familiar with them all, and more.

Time for a break? Time for a ...

However, even with the best productivity and mind management strategies, it sometimes seems impossible to find time for everything, let alone find time for a break (and not just for a KitKat)! The question is, can it be healthy to spend most of the day in a sedentary position, at work and probably to and from work as well? You know the answer to that, and if this sums up your working day then the likelihood is that this answer will come back to bite you in time to come, and increasingly as you grow older. The mid-fifties to mid-sixties would be my guess.

Becoming overweight, losing muscle strength, restriction in the joints, these are all natural consequences of late middle age, but can be exacerbated by an overly-sedentary lifestyle. The onset of these aggravations, combined with increasing stress levels, are not a good recipe for your long-term health. Ultimately, your good health is vitally important, both in your working life and your personal life.

The good news is that arresting - even reversing - these unwelcome developments can be achieved quite easily. You just need to find 20 minutes or so in your busy day - and preferably considerably more at weekends - to break the cycle.

The risk to health through being inactive leads to 1 in 6 deaths from all causes - being physically active will reduce risks of all sorts of conditions, eg dementia, down by 30%, heart disease by 35%, diabetes by 40%, depression by 30%, breast cancer by 20%, colon cancer by 30%. Exercise is good for you, it's free, and it doesn't have side-effects. (based on current NHS advice)

I don't have time for...

Of course, the truth behind the statement 'I don't have time for...' (whatever, but let's say 'exercise' just now) is the reality that you don't consider it to be a priority. You may well wish to make it a priority, but as things stand, it falls lower in your list of priorities than other activities, essential though these may be. No doubt true, but, as the doctor says there are few things more important than exercise.

So what can you do about it? Find some time, even if it is very little. Here are three easy practical steps that you can take.

First, make a point of standing up and walking around for at least 1 minute in every half-hour. This short break can actually sharpen the mind, and gives you a chance to refocus on the job in hand.

Second, consider the merits of a height-adjustable desk or a standing desk. The former is preferable, since it is just as inadvisable to stand for more than 2 hours at a time on a regular basis as it is to be sitting. With a height-adjustable desk you can stand for a period and sit for a period throughout the day. Since I got one it has worked wonders for my posture and certainly eased strain in the lower back.

Recent research suggests that the longer people spend in a sedentary position the greater the risk of type 2 diabetes and an increased overall mortality rate.

Twenty minutes well-spent

Thirdly, set aside 20 minutes to exercise every day. This could be as simple as brisk walking, which is far more beneficial than you may have imagined, and has the added benefit of reducing stress levels. Ideally a fast-paced walk for 10 minutes, followed by a 5-minute breather, then another 10-minute quick burst is best of all. An added benefit is to be able to listen to informative podcasts (or birdsong if you are lucky) while walking along.

One brisk walk a day is enough to cut the risk of early death by as much as 15 per cent. (according to Public Health England )

Although walking is an excellent use of twenty minutes, it is even better to improve your body's flexibility with a series of exercises which will quickly enhance muscle strength and mobility in the joints. A good variety of different stretching, flexibility, aerobic or cardio exercises is best. The specific ones which I recommend in the Easy Fitness program (16 in all) work multiple parts of the body on a rotational basis. Combine these with a good balance of general activity (walking, riding, swimming) when you get the chance, along with a watchful lifestyle, and you will find that a healthier body, along with a healthier, optimistic outlook on life, will make you feel as though your age is regressing as your years are advancing.

Twenty minutes is all it takes.

What was that you didn't have time for again?