With so many people working in office settings these days, medical professionals say it’s more important than ever to prioritize physical activity. Unfortunately, only half of American adults are getting the exercise they need to help prevent chronic illness, according to the Centers for Disease Control and Prevention.
While a three-hour workout is great, you might not have time to go to the gym every day. When schedules are tight, it’s still important to exercise, even if only for a few minutes.
Along with regular exercise, you should also consult with a medical professional if you’re experiencing weight gain and decreased energy. Physical exercise coupled with a solid health plan can help increase energy and improve overall quality of life.
To get started, here are a couple quick workouts for you to do at work or home.
If you can spare part of your lunch break, here’s a quick workout you can try that will boost your heart rate and improve overall health:
- Stand at your desk and hold onto a chair. Squat down and bend at the knees. Repeat this action 20 times.
- Place both hands on the edge of the desk and lean down in modified pushup. Repeat this action 20 times.
- Time yourself on a 15-minute walk around the building. Find a flight of stairs or a ramp to climb during your walk for added cardio benefit.
- Repeat the squats and modified push-ups one more time.
If you have a little time in the morning or evening, setting aside a few minutes for physical activity will improve your health in a variety of ways, including reducing risks for certain cancers.
And you really need only a little time, as a 2011 study from the National Center for Biotechnology Information shows that short, intense workouts can have a substantial impact on body fat. In fact, the researchers said that short, high-intensity workouts may burn body fat faster than longer, less intense exercise routines.
If you have time before or after work to pump up your cardio activity, try the following high-intensity workout:
- 15 pushups
- 50 jumping jacks
- 50 burpees (pushup, stand, raise arms in the air, back to pushup)
- 20 squats
- 20 lunges
Repeat this set of movements three times.
Talk to your doctor
Ask your doctor for recommendations when starting a new physical activity plan. Many men attribute weight gain and a decrease in energy to unavoidable issues like aging, and a medical professional can help pinpoint the cause and create a plan catered to your health needs.
Additionally, certain medications could boost your energy levels. Matt Dohrman, a certified physician assistant, suggests men have their testosterone levels tested to determine any underlying causes of weight gain or energy decrease.
“Testosterone is the predominant male hormone and is responsible for the normal growth and development of the male sex organs, bone density, muscle mass, and is essential for health and well-being in men,” Dorhman explains on his clinic’s website.
Many men benefit from regular exercise and medical intervention, when it comes to low-testosterone levels, Dohrman said. Vital 4 Men are the experts in helping men reach their peak performance thru Testosterone Therapy and now offering FDA Approved Semorelin, that helps with anti-aging, reducing aches and pains and regenerative properties.