Mälardalens Högskola Logga

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Datum 2021-04-15
Artikeltyp News

Here’s how to get daily exercise when you’re studying or working from home

Man går mellan två stenar över en bäck.

Maria Elvén, Ph.D in Physiotherapy at MDH, gives us tips about looking on transport between places as golden opportunities for getting daily exercise.

The fact that daily exercise is important for our health has been known for a long time. But in the current pandemic, when so many people are studying or working from home, we miss out on the exercise we normally get in going to and from the uni or work. This is something that will eventually have consequences for people’s health and in the end for society as a whole.

– Humans are made for movement and activity. If we don’t move about it will have negative effects on the body, both physically and mentally. Not being physically active in everyday life increases the risk of cardiovascular diseases, diabetes, certain forms of cancer, and mental ill-health, such as dementia and depression. The risk of dying prematurely increases, regardless of the cause. By doing daily exercise we can reduce the risk of being affected by these illnesses, says Maria Elvén, Ph.D in Physiotherapy at MDH.

At least 150 minutes of exercise per week

Adults are recommended to do at least 150 minutes of moderately strenuous physical activity (when you become a bit short of breath) per week to achieve health benefits. This is equivalent for example to a 30-minute brisk walk five days a week, but it doesn’t need to be 30 consecutive minutes.

– All movements count, so all sessions don’t have to be 30 minutes or more. Even 10 minutes of physical activity several times a day is meaningful, which you can make use of when you want to get more physical activity into your everyday life, says Maria Elvén.

Tips on how you get in some daily exercise - even when you’re working or studying from home

  • Morning walk. Start the day with a walk in the same way that you would to go to work or uni on an ordinary day. This will make you more energised to get started with the day’s work or study.
  • Walk-and-talk. Try to get in a lunchtime walk, or why not have a ’walk-and-talk’ meeting with someone instead of sitting in front of the computer.
  • Movement breaks. Break up your sitting by moving about for a few minutes at least every hour. Do a few movements that get your blood circulation going, go and get a glass of water or take the chance of doing a bit of tidying up. Put the alarm clock on to remind you.
  • Classical tips are still valid. Take the stairs instead of the lift or escalator. Look on transport between places as golden opportunities for movement.
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