Performing 15 repetitions of a quick and simple physical exercise at home after returning from work can compensate for the inactivity of a sedentary office day.

noli's read

It is scientifically established that adding short sessions of movement, sometimes called "exercise snacks," is an excellent strategy to wake up the body after a long phase of immobility. A meta-analysis of randomized controlled trials (RCTs) published in the *British Journal of Sports Medicine* confirms that brief bursts of physical activity significantly improve the general fitness of sedentary individuals. However, science shows that these active breaks are more beneficial when repeated regularly throughout the day to effectively counter the physiological effects of prolonged sitting. A recent clinical study (RCT) indicates, for example, that it is regular micro-movements of a few minutes every hour that best support vitality and metabolic flexibility. Thus, performing only 15 repetitions of an exercise in isolation at the end of the day remains too light to compensate on its own for eight hours of continuous inactivity at the office. This evening ritual proposed by the creator is an excellent habit for decompressing and initiating movement, but it proves more effective if it is integrated into a more comprehensive activity routine.

the sources

1. 1Stamatakis E et al. 2022
2. 2Stamatakis E et al. 2023
3. 3Duran AT, Diaz KM et al. 2023
4. 4Buffey AJ et al. 2022