Is your desk chair killing you? Here is the 10-minute solution

While modern office life often feels like an endless cycle of meetings and deadlines, spending hours glued to a chair is quietly sabotaging your health.

Prolonged sitting forces the body into a "low-energy, low-metabolic state," where muscle activity drops and enzymes responsible for regulating blood sugar and fat become sluggish.

To combat this, Dr Merrin Meria Mathew, a rehabilitation consultant at KIMS Hospitals, recommends a simple but effective strategy: the 10-minute rule.

The 10-minute rule

The concept is straightforward. For every 60 to 90 minutes spent seated, you should take a 5 to 10-minute break to move. Whether it is walking, stretching, or climbing a few stairs, the goal is interruption rather than intensity.

This habit helps to contract large leg muscles, which "helps to more effectively pump blood back up to the heart," preventing blood pooling and increasing oxygenation throughout the body.

Beyond the desk

While these short bursts of movement can regulate blood sugar spikes and reduce neck strain, Dr Mathew warns that they are not a total cure for a sedentary lifestyle.

A quick walk cannot fully counteract eight hours of inactivity or replace the need for regular exercise. To stay truly fit, the doctor suggests a broader approach:

• Aerobic Exercise: Aim for at least 150 minutes of moderate activity each week.
• Strength Training: Incorporate sessions twice a week to protect muscle mass.
• Active Habits: Use the stairs, walk during phone calls, or try a standing desk.

By weaving movement into the fabric of your workday, you can shift your body out of its stagnant state and protect your long-term metabolic health.

Notice to readers: This article is for informational purposes only and should not replace professional medical advice. Always consult with your doctor for any medical condition concerns.