Why fitness experts rank walking, jogging, and climbing stairs as the best exercise pack

Health benefits of walking: A brisk walk of just 30 minutes a day can help reduce the risk of heart disease, lower blood pressure, and improve mental health (Image: Canva)

How do you spend your days juggling between deadlines, multiple PPTs, never-ending Zoom meetings, family and work pressures? If you're like most people, you probably sit in front of a computer for hours and then relax on a comfy sofa. It's not your fault - it's just how things are these days. But did you know that sitting too much can harm your health?

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Since you cannot stop any of the above, it's time to adopt a simple yet powerful mantra: Move more, sit less. For the sake of your own health.

While we're all aware of the many health benefits of walking, jogging, or stair climbing, the key lies in transforming this awareness into action. Why is this so important ? Because prolonged periods of sitting without breaks and a sedentary lifestyle is doing immeasurable harm to your body than you can imagine.

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Problems caused by prolonged sitting:

Multiple studies have shown that prolonged periods of sitting is associated with an increased risk of various health issues, including the dreaded trio of gaining weight, weak muscles, and poor blood circulation. These are triggers for chronic conditions such as heart disease, diabetes, and even mental health concerns like depression and anxiety.

The good news is that it never too late for a course correction. Now is the time to stop worrying and start taking steps towards a better health. We tell you how.

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Make walking an everyday habit: It’s time to take a step in the right direction because a simple activity like walking can significantly improve your health. Doctors recommend walking as an excellent way to increase physical activity. A brisk walk of just 30 minutes a day can help reduce the risk of heart disease, lower blood pressure, and improve mental health. It also strengthens muscles, supports joint health, and helps with managing weight. Don't delay any longer — choose your favourite playlist on Spotify, download a step-counting app, or even better, invite friends and family to a step challenge and begin your walking journey, today.

Health benefits of jogging: Regular jogging can reduce the risk of coronary artery disease, improve circulation, and boost well-being (Image: Canva)

Start jogging for a healthy heart: While sitting for long hours causes health issues, jogging offers heart health benefits by engaging your cardiovascular system, enhancing your heart's efficiency and increasing your lung capacity. Regular jogging can reduce the risk of coronary artery disease, improve circulation, and boost well-being. Research suggests that even short, light jogs can lead to noticeable health improvements. So, the next time you take a break from your screen, jog. Remember, breaks are important, but jogging during those breaks is the way to go.

Health benefits of climbing stairs: It burns calories, strengthens your leg muscles and also improves your cardiovascular fitness (Image: Canva)

Stair climbing stairs for full body workout: So what if you are not a gym person. Stair climbing can be your buddy for a full-body workout. It also has several health perks: It burns calories, strengthens your leg muscles and also improves your cardiovascular fitness. If you're looking for an efficient way to tone your lower body and burn calories, stair climbing is an ideal choice. So, next time you are at a mall or a theatre ditch that elevator or lift and take the stairs.

Whether it's a brisk stroll during your lunch break, a jog in the park, or opting for the stairs instead of the elevator, each step contributes to improving your health. Here are a few suggestions that can help you move more:

Ditch the desk: Instead of being glued to your desk during lunchtime, pack a healthy meal and take a lunchtime stroll. Explore the nearby park or take a leisurely walk around your workplace. It's not just a break for your meal; it's a break from sitting.

Come out of the conference room: Leave the dull meeting room behind and head outdoors for walking meetings. Such meetings not only boost your productivity but also refresh your mind and body. Walking and talking simultaneously is a productive way to engage with your colleagues and enhance your health.

Chuck the car, when possible: If your workplace is within a reasonable walking distance,  steer clear of the steering wheel and bank on your two feet. Walking to work not only incorporates exercise into your daily routine but also reduces your carbon footprint. It's a win for your health and the environment. However, if driving is a necessity, consider parking your car at a distance; this simple change will encourage you to walk more.

One step at a time: Choose the stairs, always. If your office is a fancy multi-story building, take staircase breaks during your workday. Climbing stairs for just a few minutes during breaks has several health benefits.

Track your transformation: If technology can make you sit at one place it can also help you move more. We are talking about fitness tracking apps. These apps count your steps, measure your progress, and turn your daily activity into a motivating adventure. Set achievable daily step goals, and watch how tracking your achievements becomes a fun way to make walking an integral part of your daily life.