Sedentary jobs are unavoidable for some of us, but that hasn’t stopped Arnold Schwarzenegger from coming up with solutions to reverse the damages of inactivity. In a recent Arnold’s Pump Club newsletter, Schwarzenegger shared the magic behind 22 minutes of low-to-moderate exercise daily, which can help rectify problems caused by sitting for long periods.
As a decorated seven-time Mr. Olympia champion, Schwarzenegger has never underestimated the power of fitness. From the moment he stepped foot in his first weightlifting gym, Schwarzenegger fell in love with the process of building a world-class physique.
Although he retired decades ago, Schwarzenegger’s commitment to health and wellness drives his life today. He hosts the annual Arnold Classic Ohio every year, which has become one of the most celebrated fitness showcases on the planet. In his spare time, he offers fans and readers actionable advice for improving their quality of life.
Arnold Schwarzenegger Reveals How to ‘Undo the Damage of Sitting,’ Talks ‘Magic’ Behind 22 Minutes of Low-to-Moderate Exercise
According to Schwarzenegger, sedentary jobs can increase the likelihood of a myriad of health problems.
“How To Undo The Damage Of Sitting
A sedentary job increases your likelihood of many health problems. But new research suggests how much movement it takes to undo some of the risks.”
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He adds that diabetes, depression, and cardiovascular disease are all linked to the amount of time someone sits.
“Number You Won’t Forget: 22 Minutes
Diabetes. Depression. Cardiovascular disease.
All three have been linked to the amount of time you spend sitting. You might be forced into more sedentary hours than you’d like, but offsetting the damage is easier than you think.”
To combat the damages of sitting, research suggests engaging in low-to-moderate intensity exercise for 22 minutes a day.
“Research suggests that 22 minutes per day of low-to-moderate intensity exercise is enough to undo the increased health risks of inactivity. The scientists suggest that the exercise needed is the equivalent of a brisk walk, cycling, or gardening.”
In an expansive 12-year study, participants’ sedentary time was tracked; those who sat or were sedentary for more than 12 hours a day saw a 38 percent increase in death from all causes.
“More than 12,000 people above 50 were studied for 12 years. All the participants wore fitness trackers to measure their sedentary time and movement.
Those who were sitting or sedentary for more than 12 hours per day had a 38 percent increased risk of death from all causes. But, that heightened risk completely disappeared for those who moved at a moderate intensity for at least 22 minutes per day.
Schwarzenegger recommends making a reminder for two 11-minute workout sessions a day which he says will support a healthier life.
“Here’s our recommendation: open your phone calendar and set two reminders each for 11 minutes. When the notification goes off, take an 11-minute break and walk. Then, you can feel better knowing the two reminders will support a healthier life even on your busiest, most inactive days.”
Reducing all-cause mortality risks remains one of Schwarzenegger’s top priorities in retirement, especially since he had a pacemaker installed. He explained that a rigorous combination of resistance training and aerobic exercise helped reduce the risk of mortality by an astounding 50 percent.
At 76 years old, Arnold Schwarzenegger hasn’t slowed down and continues to offer his fanbase useful guidance for better living. If you are aiming to reverse the damage caused by sitting, feel free to try Schwarzenegger’s recommendation of two 11-minute workouts a day.
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