The coach talked about the benefits of 10 squats every 45 minutes during the day

Short physical activities during the working day can be more effective than an evening walk to reduce the harm from prolonged sitting. Irina Maltseva, coach of the Lapino Fitness Country club, told Izvestia about this on April 8.

According to her, the popular recommendation to take 10,000 steps a day does not take into account the main factor — the harm from immobility accumulates during the day.

"If you sit for a long time, your muscles literally fall asleep. Squats help to quickly activate large muscle groups and improve metabolism. Muscles begin to actively take glucose from the blood, and sugar peaks become noticeably softer after eating. That's why frequent short breaks with squats smooth out the effects of a sedentary day better than one 30-minute block of walking in the evening," she noted.

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At the same time, according to Maltseva, squats are not a substitute for walking, since walking is important for endurance, the functioning of the cardiovascular system and general well-being.

The coach called the optimal solution a combination of different types of activity. During the day, you should do 10 squats every 45 minutes, as well as walk for at least 20 minutes daily and add strength training several times a week. When doing exercises, it is important to follow the technique, avoiding common mistakes such as bending your knees inwards or lifting your heels off the floor.

The expert emphasized that regular short loads during the day can not only compensate for a sedentary lifestyle, but also significantly reduce its negative impact on the body.

On April 5, Medical Xpress magazine reported that with the arrival of spring, many people are dramatically increasing their physical activity: walking, gardening, and preparing for competitions. University of Kentucky specialist Colt Pruitt explained how to distinguish normal soreness after exercise from alarming symptoms that require medical attention. Slight stiffness and aching pain with increased activity are normal. Such symptoms usually affect large joints, such as the knees and shoulders. They usually appear a day or two after exercise and do not interfere with daily life.

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