Just 15 minutes of exercise can reverse the damage of 9 hours sitting at your desk

Health experts have revealed that just 15 minutes of exercise can help reverse the damage caused by nine hours of desk work. This comes as a result of a new global study that shows how workers can improve their mental health with a simple movement break.

The research, carried out by ASICS to commemorate World Mental Health Day, found that even two hours of desk work can affect our mental health. The study also highlights that stress levels rise significantly after four hours of work.

However, adding 15 minutes of exercise each day can help reduce these effects. In fact, when participants started moving during their work, they experienced less stress and reported feeling more relaxed, calm, and confident.

In addition to reversing the potential harm to your mental health, exercise can also improve your physical health after sitting at a desk for long periods of time. The Manchester Evening News reports that if you spend more than 3-4 hours a day sitting at work, you increase your risk of heart disease, cancer, arthritis, obesity, accelerated ageing, muscle stiffness and back problems.

Fortunately, there are specific daily routines and walking exercises that can help you combat the effects of sitting, including:

• Lungs
• Squats
• Walking
• Twisting of the spine
• Shoulder rolls and arm raises
• A hand is raised
• An outstretched hand

Stretching can reduce stiffness caused by sitting for long periods of time and can help correct your posture. Focus on expanding your chest, moving your back, lowering your neck and shoulders.

You can also consider standing, stretching, and walking for at least a minute or two every half hour.

An ASICS spokesperson, speaking about the mental health study, said: “The ASICS Global Mental Health Survey, involving 26,000 participants, revealed a strong link between sedentary behavior and mental health and Mental Status factors that reduce long-term unemployment.”

They continued: “Further research on desk-based work has found that after just two hours of continuous desk work the State of Mind begins to decline and levels of stress After four hours of uninterrupted desk time, employee stress levels increased by 18%.

“However, the new Desk Break trial shows that just 15 minutes of walking can help change the results.”

The Desk Break Trial, led by Dr Brendon Stubbs of King’s College London, discovered that when office workers incorporated just 15 minutes of movement into their working days, their mental health improved by 22.5% and the participants’ overall score increased from 62/100 to 76/100.

The test showed that taking a daily break for one week reduced stress levels by 14.7%, boosted productivity by 33.2% and improved focus by 28.6%. Participants reported feeling relaxed by 33.3% and 28.6% calm and tolerant.

About 79.2% of the participants said they would be loyal to their employers if they were given regular breaks.

Dr Brendon Stubbs, a senior expert in exercise and mental health from King’s College London, expressed his surprise at the results of the Desk Break study.

“What surprised us about the Desk Break trial was how powerful a 15-minute break was in improving health and reducing stress. It even changed people’s perception of space,” he said. their work to be better.”

Hayley Jarvis, who leads the practice of Exercise in Mind, a well-known mental health organisation, highlighted the benefits of regular exercise, saying: “In the mind, we have seen how regular exercise, even a small amount, which can help support mental health. Bringing a daily break into the working day is a small change that can make a big difference.”

Before starting any exercise routine, it is important to consult with your doctor to prevent injuries or harm. In addition, if you always have low mood, it is important to talk to your doctor about this.