Leading a sedentary lifestyle? 10 ways to stay physically active, as per ICMR guidelines

Posted on May 18, 2024

Published on May 18, 2024 12:27 PM IST

From using a standing desk to walking for 5-10 minutes every few hours, here’s how to increase your physical activity on a busy schedule, as suggested by ICMR.

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Published on May 18, 2024 12:27 PM IST

To maintain your muscle mass and avoid accumulating fat and gaining weight, it’s important to stay active during the day. If you have a sedentary job that doesn’t allow much movement, here’s what you can do. (Freepik)

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If you spend sitting for 9-10 hours daily, you must consider using a standing desk for work, or you may get up every half hour. (Unsplash)

Published on May 18, 2024 12:27 PM IST

If you spend sitting for 9-10 hours daily, you must consider using a standing desk for work, or you may get up every half hour. (Unsplash)

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Even short-duration physical activities can be quite effective in staying fit. Walk for 5-10 minutes every few hours to improve your step count. (Shutterstock)

Published on May 18, 2024 12:27 PM IST

Even short-duration physical activities can be quite effective in staying fit. Walk for 5-10 minutes every few hours to improve your step count. (Shutterstock)

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Do not take phone calls while sitting, instead get up and start walking as you talk. You can do this both at workplace and home. (Freepik)

Published on May 18, 2024 12:27 PM IST

Do not take phone calls while sitting, instead get up and start walking as you talk. You can do this both at workplace and home. (Freepik)

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Use stairs instead of lift/elevator. This will make sure you remain physically active and your muscles get a workout too. (Freepik)

Published on May 18, 2024 12:27 PM IST

Use stairs instead of lift/elevator. This will make sure you remain physically active and your muscles get a workout too. (Freepik)

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Park vehicles away from the workplace and walk to your office. This will help you stay active.  (HT Photo)

Published on May 18, 2024 12:27 PM IST

Park vehicles away from the workplace and walk to your office. This will help you stay active. (HT Photo)

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While watching TV, move around every few minutes or during commercial breaks. (Unsplash)

Published on May 18, 2024 12:27 PM IST

While watching TV, move around every few minutes or during commercial breaks. (Unsplash)

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Perform two to three weight-bearing exercises per week to delay age-related muscle loss. (shutterstock)

Published on May 18, 2024 12:27 PM IST

Perform two to three weight-bearing exercises per week to delay age-related muscle loss. (shutterstock)

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Certain yoga postures (asanas) combined with breathing exercises are known to speed up the metabolism and help burn fat and facilitate weight loss. (Pixabay)

Published on May 18, 2024 12:27 PM IST

Certain yoga postures (asanas) combined with breathing exercises are known to speed up the metabolism and help burn fat and facilitate weight loss. (Pixabay)

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As you get up in the morning, do some simple yoga and stretches to keep your muscles active and joints flexible. (Gustavo Fring )

Published on May 18, 2024 12:27 PM IST

As you get up in the morning, do some simple yoga and stretches to keep your muscles active and joints flexible. (Gustavo Fring )

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Regular strength training with weights is necessary to maintain muscle mass and improve metabolism. Not using muscles causes muscle atrophy. (Freepik)

Published on May 18, 2024 12:27 PM IST

Regular strength training with weights is necessary to maintain muscle mass and improve metabolism. Not using muscles causes muscle atrophy. (Freepik)

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