It can be hard to get enough exercise in our technologically advanced world. Modern conveniences make it easy—almost too easy—to manage everyday tasks, and many people work behind a desk. The result is that many of us lead sedentary lifestyles.
There’s no strict definition for what counts as a sedentary lifestyle. It used to mean getting little to no physical activity most days of the week. However, researchers have found that even if you get some exercise every day, sitting for long periods of time can take a toll on your physical and mental health.
Research shows that sitting for more than 10 hours a day significantly increases your risk of heart and blood vessel problems, diabetes, and other serious health problems. Other research has found that just four hours of sitting a day can increase your risk of cardiovascular disease.
The good news is that there are ways to incorporate more movement into your day, even if you work a desk job. Weightlifting, along with cardio exercise, can help you stave off some of the effects of “sitting disease.”
Keep reading for tips on how to move more each day. We’ll also explore how to get started with a weightlifting routine and explain how the right weightlifting gear can boost your workouts.
Reversing an inactive lifestyle is easier than you might think. It just takes some strategic planning. Here are some ideas:
Change your workstation. If you work behind a desk, investing in a standing or treadmill desk is a great way to increase your daily movement. Or try sitting on a medicine ball at your desk, which engages your core muscles and improves your posture. Many companies are now using standing and treadmill desks as part of their employee wellness programs.
Get up often. Make it a habit to get up at least once an hour from your desk or the couch. Taking short breaks to move around can reduce the risk of sedentary-related health issues and keep your energy levels up. Even a quick stretch or a walk around the room can make a big difference in how you feel throughout the day.
Use dumbbells while watching TV. Using free weights or resistance bands while watching TV is an easy way to combine entertainment with exercise. Try simple exercises like bicep curls, shoulder presses, or tricep extensions. Just make sure to use the correct form. Invest in a pair of quality weightlifting grips, like Versa Gripps, to protect your wrists and help you grasp the weights.
Go for walks after dinner. Walking after a meal is an easy way to incorporate more movement into your day. Enjoying a leisurely stroll aids digestion and is a relaxing way to wind down and reflect on your day. Brisk walking can help you maintain healthy blood sugar levels and lowers your risk of insulin resistance.
Take the stairs. Whenever possible, opt for the stairs instead of the elevator. Stair climbing gets your heart rate up while strengthening your leg muscles and improving your balance. This small change can add up over time, especially if you climb stairs daily at the office.
If the word “weightlifting” sounds intimidating, keep in mind that exercising with weights is beneficial for people of all ages and abilities. The key is to start off slowly and work your way up. Here’s how to get started:
Start by identifying what you want to accomplish with weight training, whether it’s building muscle, losing weight, or simply counterbalancing the effects of a sedentary lifestyle. Write down your goals and break them into smaller, manageable milestones. Having clear objectives will help keep you motivated and focused on your progress.
Mastering proper form will help you get the most out of each exercise and prevent injuries. Watch instructional videos, read online guides, or work with a personal trainer for at least a few sessions to make sure you’re using the correct form. Starting with good habits is crucial for long-term success in weight training.
Invest in a pair of quality weightlifting grips to improve your weight training workouts. Versa Gripps are custom-engineered weightlifting grips that help reduce hand and wrist fatigue. When your grip is strong, you can focus completely on executing each movement with good form. This is called “mind-muscle connection,” and it’s the key to getting the most out of your workouts.
Begin with light weights to master the movements and build a solid foundation. Focus on perfecting your technique rather than lifting heavy weights. As you become more comfortable and your strength improves, you can gradually increase the amount of weight to continue challenging your muscles.
Your routine should include all major muscle groups, including legs, back, chest, arms, and core. This will help you build strength evenly and prevent muscle imbalances. Aim for 2-3 sessions per week to start, then work your way up to 3-5 sessions. Give yourself at least one rest day between workouts in the beginning, so your muscles can recover.
Keep a workout journal or use an app to record the exercises you perform, which weights you use, and the number of sets and reps. Review your progress regularly, so you can spot improvements and adjust your routine where needed. As you get stronger, vary your exercises, and increase the intensity to keep challenging your body.
Lifting weights has so many health benefits, but you need the right gear to maximize your workouts. Versa Gripps are designed to help get a better hold of the bar, whether you’re exercising with free weights or using weight machines.
Versa Gripps are designed with custom-engineered non-slip material and feature built-in arch support to help you train safely. They’re also incredibly versatile, allowing you to switch between pushing moves (like bench presses) and pulling moves (like bent-over rows) without stopping to change gear.
Shop our entire collection to find your perfect pair of Versa Gripps, and train better.
