Keep going!Ģ% incline (Recovery): Keep your pace steady and focus on your form. You're stronger and more capable than you were before. Imagine yourself walking on a beach with the waves crashing in the distance.ĥ% incline: You're halfway through the workout. Focus on the feeling of your muscles working.Ģ% incline (Recovery): Use this flat interval to recover and prepare for the next incline. Imagine your favorite motivational quote or mantra.Ħ% incline: This incline is challenging, but remember that every step counts. Imagine the feeling of accomplishment you'll have at the end of the workout.Ģ% incline (Recovery): Keep your pace steady and your mind focused. Imagine yourself walking on a beautiful trail, surrounded by nature.Ħ% incline: Another steep incline, but you're stronger than you think. Think about the progress you're making towards your fitness goals.Ģ% incline (Recovery): Keep pushing through this flat interval. You've got this!ħ% incline: Feel your heart rate rising as you tackle this incline. Imagine you're climbing a hill and think about the view from the top.Ģ% incline (Recovery): Recover and catch your breath with this flat interval. Focus on your breathing and imagine the energy flowing throughout your body.Ĩ% incline: This is a steep incline but stay strong. Get your body and mind ready for the workout ahead.

Lace up your sneakers, and let's get started!īegin with a warm-up walk at 2-3 MPH.

With intervals of varying inclines, this workout challenges your body both physically and mentally. The study authors also laid down the limitations of the study, which included lack of repeated measurements of physical activity and hours spent sitting, exclusion of participants' diet and general health status, and the inability of the activity trackers to identify the type of activities being done by the participants.Īll in all, the researchers concluded that even brief amounts of moderate to physical activity every day can lower risks of death associated with sitting too much.Looking for a beginner-friendly workout that can improve your cardiovascular fitness and stamina? Try this 20-minute incline treadmill walk led by Sunny Trainer, Mara. He says, 'it is enough to counteract the detrimental health effect of prolonged sitting,' adding, “This is the beautiful part: we are talking about activities that make you breathe a little bit heavier, like brisk walking, or gardening or walking up a hill.”

The study authors found that more than 12 hours of sitting in a day was associated with 38% increased risk of death as compared to eight hours, which could be lowered if the individuals managed to get less than 22 minutes of moderate to vigorous activity a day.įurthermore, an extra 10 minutes of exercise a day slashed the risk of death by 15% among those who spent fewer than 10 ½ hours seated and a 35% lower risk among those who spent more than 10 ½ hours sitting each day.Īlso Read: 10,000 Steps A Day: Where Did This Magic Number Come From? Does It Work?Īlthough 20-25 minutes of exercise a day was said to reduce the risk of early death in people who sit for long hours, the lead author of the study Edvard Sagelv, a researcher at The Arctic University of Norway recommends 150 minutes per week of moderate to vigorous activity.

Prolonged Sitting Associated With 38% Increased Risk Of Death When the researchers linked the data with the death registries, it was found that during an average period of five years, 7% of people (805 participants) had died, of which, 6% or 357 spent under 10.5 hours sitting everyday, and 448 sat for 10.5 hours or more daily. Of the total participants, 5,943 people spent fewer than 10.5 hours sitting everyday, while 6,042 people sat for 10.5 hours or more everyday. The participants wore an activity tracking device for a minimum of four days, at least 10 hours per day, and were monitored for at least two years. The study, published in the British Journal of Sports Medicine, involved almost 12,000 people aged 50 or above between 20.

20 minute brisk walk at home