A lot of media coverage surrounds us with a new adage: “Sitting is the New Smoking”. It presumes that prolonged sitting can lead to numerous chronic diseases, even irreversible by exercise.
But before you stand all the way and get those varicose veins, you might want to reconsider. Theconversation.com, a not-for-profit organization that aims to backup (or debunk) issues with sources from academics and the research community, found only a weak correlation of sitting per se to these chronic diseases.
Backed up by numerous scholarly articles from the British Journal of Sports Medicine (BMJ), US National Library of Medicine, and The Lancet among others, Theconversation.com showed that a prolonged Sedentary Lifestyle in general, not prolonged sitting alone, can lead to these fatal diseases.
Because prolonged sitting with proper physical activity can help prevent these effects.
Remote Workers Might Be at Risk
With our remote working setup, it is not difficult to fall into the sedentary lifestyle trap. We just hang in our house. Sitting for quite a number of hours. Probably, watching TV after our work shifts.
For one, when I’m in my home country, I fixate myself in a specific corner in my room for more than 75% of the day. Not by force, but by choice.
Knowing the perils of this sloth-like way of life, giving a couple of minutes for personal fitness is a good investment.
But what do I exactly do to fulfill this life insurance?
The App World Shall Save Your Days
Being the geek that I am, I resulted to harnessing the lore of the web and the app world. In other words, I tried numerous apps to guide me to this next step.
Because I don’t have access to a gym, and I don’t have my own home gym (!), I figured bodyweight exercises are the way to go. And besides, at least you can travel while being fit.
Effective Bodyweight Exercises involve working out different muscles at the same time. These compound movements replicate results of exercises that need gym equipment. But the level of difficulty should be changed when you find the routine too easy.
If you are like me, I didn’t understand how to upgrade my routine. With this, I tried these apps and found it quite helpful.
Disclaimer: I am not a fitness expert. I just found these apps appealing to the eye, easy to use, and progressive.
7-Minute Workout by Johnsons and Johnsons
The 7-Minute Workout brings numerous health benefits provided that you follow these intense bodyweight workout routines.
What’s good about this app is that you have a visual on how to properly do the exercises, and a built-in coach-like voiceover to guide you.
And if you only have 7-minutes, they have a routine that can cater for the time constrained. (Don’t expect washboard abs from this routine alone though.)
The app also looks professionally made and the exercise programs are tiered as to difficulty. If you have more time, or you want more challenge, you can opt to choose a more strenuous setting.
This app is convenient for people who want to just follow and execute.
If you fancy practicing inner peace with meaningful static body postures, the Daily Yoga App might be for you.
This relaxing take on fitness combines the ancient disciplines of master yogis to achieve overall physical, mental and spiritual balance.
But don’t underestimate the difficulty of the practice. Prepare to hold your Warrior Poses or Downward Dogs with stress on your body. I’m sure I did, and it was tough.
Accompanied by meditative music, the coach voiceover in the app can help you do the poses properly. After some months of practice, you really can feel the strength you acquire with just the free practice.
You can also have access to coaching when you upgrade your membership.
For the people who want to challenge themselves and break their personal records, Freeletics might be the app for you. They offer free routines (named after Greek Gods) for that chiseled body.
But what I liked is their paid subscription. You get a “digital coach” that will design different routines for you based on their app’s algorithm.
You will find yourself making quite a surprising number of bodyweight repetitions. The routines are not so easy that you get bored, and not too hard that you will quit. But it is really hard nonetheless. (It is amazing though that now you can do 50 Burpees compared back then.)
What’s astonishing is that the app seems to know what you really need for the certain week. It’s like having your own personal coach in your pocket. He pushes you to break your “Personal Bests”.
If you want a mobile fitness coach anywhere, this app might be the answer for you.
To Wrap Up
For general fitness, there is no single right pathway. Some may argue gym over bodyweight exercises, yoga over swimming. The “best routine” is not the same for everyone.
The best routine is the routine you follow through consistently.
So find a routine that demands you to strive hard, and that you can commit to daily.
With this, let’s strive to be healthy and fit remote workers. And yes, you can still sit down while doing work. You’re welcome.