Office workers, choose walking or going to the gym?

With the nature of office work, little movement, office workers always receive advice to exercise. But how should they exercise, is light walking enough, or going to the gym with bigger goals?

Not everyone can work out effectively at the gym - Photo: XN

Rushing to the gym is not effective.

Gym is always considered a methodical form of exercise, capable of quickly improving body shape and fitness.

However, sports medicine experts warn that this is not an immediately suitable option for everyone, especially for those who have been sitting a lot or being sedentary for long periods of time.

“Working out without a basic foundation of movement can lead to minor injuries or a quick loss of motivation. Beginners often do not know how to control the intensity of their workouts, leading to prolonged pain and early quitting,” said Dr. Jordan Metzl (USA).

Additionally, going to the gym requires a certain amount of time to move, warm up, exercise, stretch, and rest – usually at least 1 to 1.5 hours per session. For people who work full-time, this is a significant barrier, making it difficult to maintain a regular routine.

Walking is especially suitable for office workers.

Contrary to the image of a professional gym, walking - although simple - is one of the most scientifically recommended forms of exercise for people with little time and who have never exercised.

The World Health Organization (WHO) recommends that adults should do at least 150 minutes of moderate physical activity per week. Just walking briskly for 30 minutes a day can meet this requirement.

Walking is always good for everyone - Photo: TA

The benefits of walking have been widely demonstrated: improved cardiovascular health, reduced risk of diabetes, stable blood pressure, reduced stress and improved sleep.

For office workers, who have to spend a lot of time sitting at desks, walking is even more suitable.

Studies show that sitting continuously for many hours reduces the activity of fat-burning enzymes in the body, slows down glucose metabolism, thereby increasing the risk of abdominal obesity, type 2 diabetes and cardiovascular disease.

Long-term sitting at a desk can easily lead to a hunched posture and shallow breathing, which can have long-term effects on the lungs and spine. Walking helps the body move naturally, readjusts the distribution of body weight, and promotes deep, rhythmic breathing - thereby improving heart and lung function.

"You can even break up your walking into several sessions throughout the day. For example, about 10-15 minutes after lunch. In the evening or early morning, you can practice for another 20 minutes," says Dr. Metzl.

When should I switch to gym?

Experts recommend that office workers should start walking regularly for at least 4-6 weeks to let their bodies get used to the exercise and form a stable habit, then consider switching to the gym or combining it in parallel.

“The body needs to prepare. After about 1–2 months of regular walking, you will feel positive changes. That is the right time to start a low-intensity, guided gym workout,” said Dr. Robert Sallis, President Emeritus of the American Society for Sports Medicine (ACSM).

HUY DANG

Source: https://tuoitre.vn/dan-cong-so-chon-di-bo-hay-den-phong-gym-20250622154514755.htm