Don't let sitting in the office harm your health. Discover the NASA-approved exercise plan designed to keep astronauts fit and incorporate it into your daily routine for a balanced lifestyle.
How much daily exercise is required for maintaining a healthy lifestyle? The answer depends on your specific goals, whether it's building muscle, burning fat, or simply staying in shape. In this article, we will focus on the latter, especially for those who spend their working days sitting at a desk. It's no secret that sitting for long hours is unhealthy, but astronauts in space face an even tougher challenge. With zero gravity affecting muscle mass and bone density, NASA has spent decades perfecting a highly effective fitness program that can be just as beneficial for office workers looking for physical balance.
How much activity is the minimum for fitness and well-being?
It is surprising that just one hour of daily exercise is enough, to stay fit. To simulate the effects of weightlessness on Earth, the scientific study required that they were participants for 70 days chained to the bed and lie down for 23 hours per day. After this period, researchers tested various exercises to prevent loss of muscle mass, cardiovascular performance and more.
The study concluded, that one hour of exercise a day, at least six days a week, is sufficient to maintain physical fitness. This is significantly less than the previous ones 2.5 hours, which were assigned to the astronauts daily. The key difference, however, was that the study focused on high-intensity exercise such as fast treadmill running, cycling and strength training – essentially a healthy mix of endurance and resistance exercises.
Does that mean, that we should all v. every day the gym for high-intensity interval training (HIIT)? Is not necessarily. It's important to consider your fitness and remember that there are still differences between life in space and an office job. Consult a personal trainer or set achievable goals. A great starting point is to aim for at least 10,000 steps a day, which can significantly affect your overall health. Gradually add extra exercise to your routine, but make sure you hit the gym more than once a week. What if you start with the magic number three or every other day? It's realistic and manageable, and your back will thank you. Not sure about the best training plan for you? Check out our comprehensive fitness guide GQ and find the right fit: Crossfit, HIIT or running."
