Counteract eight hours of sitting with one hour of exercise!
Back pain, joint problems, and an increased risk of cardiovascular disease—we humans aren’t built to sit for hours on end, yet in most office jobs, it’s unavoidable. We have good news for all “sedentary workers” and office workers: just one hour of exercise a day is enough to offset eight hours of sitting!
How does physical activity promote good health?
Humans aren’t designed to sit all the time, yet many spend a large part of their time sitting at their desks. According to the health insurance provider AOK, around 17 million people spend over 85% of their workday sitting in their office chairs. Even after work, people don’t get moving—they drive or take the train home and spend the rest of the day on the couch.
But too little exercise and too much sitting are very dangerous! It harms our health, our backs, our joints, and even our cardiovascular system.
However, there’s good news for those who can’t choose how much time they spend sitting: Just one hour of exercise a day offsets eight hours of sitting. You don’t even need to go to the gym—a one-hour walk is enough! If you don’t have a full hour at once, you can break it up. Moving for five minutes every hour achieves the same result.
Exercise increases your metabolic rate, which has a major impact on the health and fitness of your entire body.
Ultimately, this improves muscle strength and blood pressure in just a short time and stimulates fat metabolism.
Why not spend your lunch break taking a short walk or biking to work? Even if you have a longer commute, you could simply get off the train one or two stops early and walk the rest of the way.
As you can see, there are no excuses for the couch potatoes among us, because those who move more are rewarded with good health—and there’s no greater gift than that!
Cold air and gray landscapes—is it still worth going for a walk in winter?
While most people make the most of every ray of sunshine in the summer by spending time outdoors and staying active, some people hole up in their living rooms in the winter and become completely averse to exercise and physical activity.
Admittedly, the biting cold and wet weather aren’t exactly inviting, but getting enough exercise in winter is just as important as it is in summer!
Does the cold make you sick? In fact, the opposite is true—with the right clothing, freezing temperatures can actually toughen us up and strengthen our immune system! Furthermore, fluctuating temperatures train our blood vessels and improve the body’s temperature regulation.
Not only can physical health be improved, but it’s also important for our mental well-being.
Cold, short winter days and long nights can quickly get you down, but a walk is known to release “happiness hormones.” When we get moving, we automatically feel better, find a balance to work and the usual daily stress, and at the same time stock up on vital vitamin D.
What's the best way to protect your ears from the cold?
The cold season isn’t just a major challenge for our immune system and our mood—the biting cold also poses a danger to our ears.
Because of their thin skin and lack of fat and muscle tissue, our ears are a particularly sensitive sensory organ.
In cold weather, the mucous membranes often receive poor blood flow, making it easier for pathogens to take hold and ultimately cause a middle ear infection.
However, these risks are no reason to hide away in your living room and wait for warmer weather! With a few helpful tips, your ears will be well protected on cold days.
Be sure to wear warm clothing and a hat
Warm clothing is definitely essential in winter. Wearing hats, ear muffs, or headbands ensures good blood circulation to the ears and helps prevent infections and frostbite on the outer ear. A hat or headband also protects your hearing aids from the cold. Low temperatures can cause the batteries to run out faster than usual.
Dry your ears thoroughly
It’s essential that your ear canal is dry before you go out into the cold. This is especially important after showering, bathing, or using a sauna. Simply use a tissue or a hair dryer set to lukewarm air to dry your ears thoroughly before leaving the house. However, avoid using cotton swabs due to the risk of injury!
Massage your ears to improve blood circulation
Cold ears usually pose no danger. Gently massaging the outer ear stimulates blood circulation, and your ears will warm up again quickly.
However, if you’ve already suffered severe frostbite, you should definitely see a doctor!
Avoid wearing earrings
The metal in earrings absorbs the cold more quickly, which contributes to your ears getting cold. Furthermore, earrings tend to get caught on hats or scarves, which can be quite painful!
Cotton in the ear can promote infections
Cotton in the ear also offers no protection from the cold—quite the opposite! It creates a warm, moist ear canal, which provides a breeding ground for pathogens.
Now nothing stands in the way of you taking a winter walk, so get off the couch or out of your office chair and head out into the fresh air!
If the tips above aren’t enough and you’re still experiencing pain or problems with your ears, we strongly recommend that you see an ENT specialist.
