Sedentary lifestyles are a growing problem in the Hispanic community in the United States. According to the Centers for Disease Control and Prevention (CDC), 31% of Hispanic adults do not engage in leisure time physical activity, which increases the risk of chronic diseases such as type 2 diabetes, obesity and cardiovascular disease.
If you spend many hours sitting because of your work or daily routine, it’s time to take action. Here are some effective strategies to stay active and improve your health without major lifestyle changes.
Move every 30 minutes
Spending long periods sitting can affect circulation and metabolism.
The American Heart Association recommends getting up and moving at least every 30 minutes.
Use reminders on your phone or watch to do small exercises such as stretching, walking around the office or simply changing your posture.
Incorporate walking into your daily routine
Walking is one of the simplest and most effective ways to combat sedentary lifestyles.
Walking at least 30 minutes a day can significantly reduce the risk of heart disease
Harvard
Try walking while talking on the phone or park your car farther away to force yourself to walk a little further.
Try low-impact exercises
You don’t need a gym to stay active.
Activities such as yoga, pilates or low-impact workouts at home can help you maintain fitness without the risk of injury.
Platforms such as YouTube offer free videos for beginners.
Take active breaks at work
Whether you work in an office or from home, active breaks are essential.
Try simple exercises such as squats, stretching or walking around your desk for 5 minutes every hour.
According to the Mayo Clinic, this can improve productivity and reduce fatigue.
Participate in active family activities
Turn physical activity into a moment of conviviality with your family.
Going for a bike ride, playing soccer or just taking a walk in the park with your kids not only keeps you active, but strengthens family bonds and promotes healthy habits for everyone.
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