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Part of sustaining a healthy lifestyle is making sure that your body stays active. In fact, experts recommend that you should walk at least 1000 steps a day – something that seems so easy to achieve.

Unfortunately, many of us have no choice but to sit on a desk for most of our adult years, as most jobs require from 9 to 5. This makes it difficult for most adults to meet the recommended levels of daily physical activity, which can lead to some serious health problems later in life. 

But how exactly serious are the consequences of a sedentary lifestyle?

The Health Risks of a Sedentary Lifestyle

According to the World Health Organization, a sedentary lifestyle is the fourth leading cause of death worldwide, after high blood pressure, smoking, and high blood glucose. It is estimated that physical inactivity is behind 3.2 million deaths per year, along with 670,000 premature deaths (below the age of 60). It is also estimated to be the cause of breast cancer, colon cancer, diabetes, and ischaemic heart diseases.^[1]

But how exactly does physical inactivity become deadly? 

First, when you’re sitting, not much calories are burned (around 60 to 130 calories an hour) as compared to standing (100 to 200 calories an hour). Thus, if you’re sitting for long periods of time, you’re burning less calories than what you’re probably consuming, making you more likely to gain weight. You also burn less fats this way, which can clog up your arteries especially if you’re not eating healthy. ^[2]

Because your muscles won’t be used as much, it will start to lose strength and endurance. In fact, even just two weeks of inactivity will make a person lose a significant among of muscle activity. One of the muscles that will be badly affected by inactivity is the heart; it will become weaker, making you prone to high blood pressure and poor blood circulation.

Physical inactivity also causes inflammation as a result of visceral fat accumulation. Eventually, this chronic inflammation in your body may lead to type 2 diabetes, metabolic disorders, and other chronic diseases.^[3] 

So how exactly do you prevent this when you’re inevitably held back by the constraints of your office job?

How to Stay Active at Work

If you’re looking to improve your lifestyle, it’s never too late to switch up your routine even while you’re working. Even if you make time on the weekends exercising, the negative effects of a sedentary 9 to 5 will still offset the progress from your workouts.

Thankfully, most of these tips won’t take much of your time. With patience and mindful repetition, you’ll find that these habits will come naturally in your daily grind.

Here are some simple ways you can stay active at work:

1. Walk to work

Instead of taking the bus or driving to work, walking to work instead will make a huge difference.

When you’re driving, you’re still considered in an inactive state, no matter how stressful it can be.

When you’re walking, you will actually burn more calories simply by exerting more effort in moving your muscles. Depending on the speed and your body mass, a person is estimated to burn 232 calories walking within one hour. More calories will be burnt if you’re walking on steeper inclines or if you’re brisk walking. 

According to research, walking for even just 30 minutes a day can reduce the likelihood of developing coronary heart disease. It can also improve cholesterol profile, stabilize blood pressure, and prevent osteoporosis.^[4]

Walking is also a certified mood booster: regular physical activity is linked to better mental well-being, studies find. So if you’re looking to start the day on a positive note, walking to work is a great idea to achieve that.^[5]

2. Have standing meetings

Meetings are an essential to keep a team productive. But usually, meetings are done in a room with a large table where everyone can sit on and listen to each other, which can go on for hours.

This period of inactivity and stress can be bad for your health especially when it happens frequently. 

Instead, you can opt for standing meetings. It may sound like such a simple solution, but research has shown that standing meetings are more efficient and focused compared to hours-long meetings that are spent sitting down. ^[6]

So not only will you burn more calories, but your team will actually achieve more – a win-win for everyone in the workplace!

3. Wear comfortable clothes

Another way to make sure you’re staying active is to wear loose and comfortable clothes. After all, it’s hard to move around when you’re wearing uncomfortably hard shoes and fitted clothes.

If your workplace dress code allows it, you can start by wearing sneakers, t-shirts, and loose joggers to allow maximum movement. But if you’re required to wear formal attire, you can instead splurge on high-quality shoes and clothes that are made of breathable material. If you’re going to wear them five times a week, why not invest in good material?

4. Use a standing desk

Standing desks have become more popular recently and many workplaces have begun implementing standing desks for the sake of their employees’ wellbeing.

Lots of research encourages the use of standing desks, as the small change between standing and sitting can make a huge difference in terms of health and productivity.

Firstly, standing desks significantly reduce the chances obesity and weight gain. After all, you lose more calories when standing – 170 calories, to be exact – than if you’re confined to sitting on your desk all day. This also means that standing desks can reduce the risk of heart disease, as blood sugar levels were found to be much better among those who do standing-based office work.^[7]

Standing desks can also improve your mood, as it was found that people who used standing desks had lesser stress levels and reduced back and neck pain.^[8]

5. Have your lunch break outside

Instead of ordering takeaway or have another coworker bring lunch for you, try utilizing your lunchbreak as an opportunity to go outside – whether it is to volunteer to bring lunch to your coworkers, or you can also invite them to eat outside with you.

This way, you’ll be walking as much as you can during office hours. You’ll benefit from the fresh air and the Vitamin D supplied by the sun, as well!

6. Always go for the stairs

When possible, always take the stairs especially if you won’t be climbing that high. 

Stairs are a great cardio exercise as it requires to exert even more energy than just walking. In fact, it’s sometimes used as an exercise routine, as one of the best and inexpensive ways to burn fat. Aside from being great for heart health, it can also shape your thighs, calves, buttocks, and stomach. It also promotes bone health, too!

It may be tiring at first, but once you do it regularly, your muscles will eventually build enough strength that it will gradually feel less taxing on your body.

7. Take short breaks in between work times

Your designated lunch breaks may not be enough to compensate for the hours you’ve spent sitting on your desk.

If your work allows it, you can set a timer to remind yourself that you should take a 5 to 10-minute break in the middle of working within 30-minute intervals. This reminder will be helpful, as you may get so fixated in your task that you begin to ignore your body’s needs. 

Within that short break, take your time to turn away from your screen, hydrate, and pace around your work area to get your muscles and blood flow going. Regularly implementing these short breaks will help you clear your mind, manage your stress levels, and will improve your energy levels throughout the day.

8. Record your daily steps

A crucial part of having an active lifestyle is tracking your progress to be aware of your physical activity.

One way to see how your doing is to track how many steps you’ve taken, which is a feature available in most smartphones and smart watches. 

According to research, adults should at least achieve 10000 steps in one day – this is a good enough measure for your physical activity. In one study, 38 overweight or obese adults participated in a program wherein they were required to walk 10000 steps daily within a span of 36 weeks. Results showed that these adults lost a significant amount of weight, as well as body fat percentage, waist circumference, and high-density lipoprotein.^[9]

By setting this goal for yourself daily, you can push yourself to move more, and maybe even inspire you to take an extra brisk walk after office hours. 

Conclusion

Although regularly exercising is great for maintaining your physical health, the negatives of a sedentary office job might be more than the progress you believe you’re making.

To curb the dangers of sitting for prolonged hours, there are plenty of ways that you can switch up your office routine to promote an active lifestyle even while you’re at work.

By staying active in the office, you’ll have better cardiovascular and bone health that can prevent life-threatening diseases in the future. You’ll also get an extra energy boost from staying active, which will also have a positive effect on your productivity. 

References

[1] New physical activity recommendations for reducing disease and prevent deaths. (2015, December 21). Retrieved July 26, 2020, from https://www.who.int/chp/media/news/releases/2011_2_physicalactivity/en/

[2] Health Risks of an Inactive Lifestyle. (2020, January 09). Retrieved July 26, 2020, from https://medlineplus.gov/healthrisksofaninactivelifestyle.html

[3] Burini, R. C., Anderson, E., Durstine, J. L., & Carson, J. A. (2020). Inflammation, Physical Activity, and Chronic Disease: An Evolutionary Perspective. Sports Medicine and Health Science. doi:10.1016/j.smhs.2020.03.004 

[4] Rippe, J. M. (1988). Walking for Health and Fitness. JAMA: The Journal of the American Medical Association, 259(18), 2720. doi:10.1001/jama.1988.03720180046031

[5] Rasciute, S., & Downward, P. (2010). Health or Happiness? What Is the Impact of Physical Activity on the Individual? Kyklos, 63(2), 256–270. doi:10.1111/j.1467-6435.2010.00472.x

[6] Danquah, I. H., & Tolstrup, J. S. (2020). Standing Meetings Are Feasible and Effective in Reducing Sitting Time among Office Workers—Walking Meetings Are Not: Mixed-Methods Results on the Feasibility and Effectiveness of Active Meetings Based on Data from the “Take a Stand!” Study. International Journal of Environmental Research and Public Health, 17(5), 1713. doi:10.3390/ijerph17051713

[7] Buckley, J. P., Mellor, D. D., Morris, M., & Joseph, F. (2014). Standing-based office work shows encouraging signs of attenuating post-prandial glycaemic excursion. Occupational and environmental medicine, 71(2), 109–111. https://doi.org/10.1136/oemed-2013-101823

[8] Pronk, N. P., Katz, A. S., Lowry, M., & Payfer, J. R. (2012). Reducing occupational sitting time and improving worker health: the Take-a-Stand Project, 2011. Preventing chronic disease, 9, E154. https://doi.org/10.5888/pcd9.110323

[9] Schneider, P. L., Bassett, D. R., Thompson, D. L., Pronk, N. P., & Bielak, K. M. (2006). Effects of a 10,000 Steps per Day Goal in Overweight Adults. American Journal of Health Promotion, 21(2), 85–89. https://doi.org/10.4278/0890-1171-21.2.85

The moringa tree is a superfood that has been getting a lot of attention lately. Not only is this tree packed with nutrients: every single part of it can be consumed, from the roots to its leaves.

While this tree is extremely common and widely used in the sub-tropical regions of Asia, Africa, and Latin America, people who don’t live in these areas may never have heard of this miracle tree before.

Luckily, there are plentiful ways to consume moringa if you can’t grow it in your backyard. But first, let’s get to know more about this superfood.

What is Organic Moringa?

Indigenous to different parts of Asia and North Africa, the moringa tree has been used for centuries. Due to its plentiful healing properties, it has been labeled as the Miracle Tree. Although the looks of moringa aren’t entirely impressive, it is packed with different health benefits you probably didn’t know it can offer.

Known as a superfood in areas where it is native to, moringa (scientific name Moringa oleifera) also offers a variety of medicinal uses and health benefits. Its leaves alone are rich in calcium, vitamins A and C, zinc, iron, magnesium, and potassium and every part is edible – even its roots! ^[1]

The 8 Benefits of Organic Moringa

For centuries, herbal medicines have been widely used in different parts of the world. As a widely available plant in the Southeast Asian region, organic moringa has been used to help cure and prevent different illnesses. 

Consumed mainly in Southeast Asia, moringa is usually used as medicine, food supplement, and an additive to dishes. It contains vitamins and minerals including calcium, phosphorus, and vitamin B2. 

Below are some of the known benefits that this superfood can offer:

1. It Is Rich In Antioxidants

Not only is organic moringa packed with vitamins and minerals; it is also full of antioxidants that help prevent the damage caused by free radicals. Because moringa is rich in vitamins A and C, it contains anti-oxidative properties that fight the harmful effects of free radicals. ^[2]

The damage free radicals can do is associated with conditions like Type 2 Diabetes and Alzheimer’s disease. ^[2]

2. It Helps Lower Cholesterol and Blood Sugar Levels

Moringa leaves are a dependable resource when it comes to fighting cholesterol, the major contributor to heart diseases. Improvement against high cholesterol levels were found after the consumption of moringa leaves. They lower cholesterol levels and aids in protecting against different heart diseases. ^[2]

Aside from its leaves, the antioxidative properties of moringa extract are found to be valuable when it comes to preventing cardiac damage and maintaining a healthy heart. ^[3]

Not only that, moringa leaves can also be of great help to those with high blood sugar levels. Because of the isothiocyanates found in moringa leaves, blood sugar levels can be stabilized and may help prevent the development of diabetes. ^[2] Additionally, moringa also reduces the amount of sugar and protein in the urine. ^[3]

3. It Is Good For The Skin And Hair

Moringa seed oil is known as a hair protectant which fights free radicals to keep the hair clean and healthy. Since it also contains protein, it is also helpful when it comes to protecting skin cells. Moringa also contains detoxifying properties which keep the hair and the skin healthy. ^[3]

4. It Helps Fight Inflammation And Helps Wounds Heal

Moringa extract is commonly used as herbal medicine to treat wounds. Due to its ethyl acetate component, moringa extract is used to promote the healing and closure of wounds. ^[4]

Moringa is also known as anti-inflammatory and as an analgesic. However, studies about the clinical importance of the wound-healing properties of moringa extract have not been studied enough. ^[4] But, of course, it doesn’t hurt to try. Just make sure you have the right leaves at hand!

5. It Protects The Liver

Another of moringa’s miracles is the reduction of liver damage. Moringa is found to reduce the negative effects of anti-tubercular drugs in tuberculosis patients. Liver cells are repaired through the help of moringa leaves because of its high polyphenol concentration. This high concentration protects the liver from damage and might reduce it.

Moringa leaves also stabilize liver enzymes which help the liver function normally. Unstabilized liver enzymes may disrupt processes that occur in the liver, including fat metabolism and nutrient absorption. ^[2]

6. It Improves Eye Health

Because of moringa’s high antioxidant levels, moringa can help improve and protect your eyesight.

It can be taken to prevent retinal vessel dilation, thickening of capillary membranes, and may hinder retinal dysfunction. Moringa is also rich in vitamin A which is known to contribute to better eye health. ^[6]

7. It Helps In Reducing High Blood Pressure

Not only does moringa lower cholesterol and blood sugar levels, it also reduces high blood pressure thanks to its isothiocyanate and niaziminin content. These compounds are found to prevent the thickening of arteries which can cause high blood pressure. ^[3]

Moringa also contains the antioxidants Quercetin and Chlorogenic acid which hep lower blood pressure and stabilize blood sugar levels. ^[2]

8. It Aids Weight Loss

Aside from lowering cholesterol levels, moringa leaves are known to help increase the body’s fat-burning process. The consumption of moringa leaves does not exhaust the body’s energy reserves which makes the individual feel light and healthy while reducing food cravings and boosting metabolism. ^[2]

Best Ways to Incorporate Moringa in Your Diet

After finding out about all the benefits the miracle tree can offer, you might be wondering how to incorporate organic moringa in your diet. 

Below are just some of the ways to consume moringa if they happen to be available in your area:

As an ingredient

You can add moringa to your smoothies or make tea out of it. Another way you can use moringa is for desserts with moringa powder as one of the ingredients. However, the most common culinary uses of moringa leaves is to be used as a topping for salads, soups, and viands. ^[6]

If you’re a fan of hearty soups or just want to try something new, here’s a recipe from Tasting Table that you can try^7]:

Ingredients:

• 8 ounces Moringa stalks, cut into 3-inch pieces
• 4 cups water
• 1 teaspoon olive oil
• 1 teaspoon kosher salt
• 1 teaspoon fennel seeds
• ¼ teaspoon ground turmeric
• Pinch cumin seeds
• 6 curry leaves
• 2 medium taro roots, peeled and cut into ½-inch pieces
• 1 green Thai chile, seeded
• Kosher salt, to taste
• 1 lime, quartered, for serving
• Freshly ground black pepper, for garnish

How To Prepare:

In a 2-quart saucepan, combine all the ingredients, except for the lime wedges and pepper, over medium-high heat and bring to a boil. Reduce the heat to a simmer and cook, covered, until the vegetables are tender, 20 minutes.

Transfer the mixture to a blender and pulse until the soup is coarsely puréed. Set a fine-mesh sieve over a bowl and strain, using a spoon to press out as much pulp as possible from the organic moringa fibers. Discard the fibers.

Adjust the seasoning as needed with salt and divide between bowls. Squeeze a lime wedge over each bowl of soup. Then garnish with freshly ground black pepper and serve.”

As an extract

Moringa is also widely available in its liquid extract form. If you are feeling experimental, you can try making your own batch of moringa extract out of moringa leaves and pods. 

Moringa extract can be turned into a powder which can be used to make smoothies and juices. Moringa extract is also used to create supplements. Due to its highly concentrated nature, it’s not advised to ingest large amounts of moringa extract as it may cause certain side effects.

As a powder

Aside from adding moringa as an ingredient to different food items, moringa can also be turned into powder for easier consumption. A research conducted by the U.S. Department of Agriculture found that a 10-gram serving of moringa powder contains 150 mg of calcium, 2 mg of iron, and 160 mg of potassium. ^[9] 

Like fresh moringa, moringa powder also offers a ton of medicinal and nutritive properties that can help individuals maintain good health. 

If fresh moringa is not widely available in your area, the next best way to consume this miracle superfood is by using it as a powder, which is widely available. You can use moringa powder to create smoothies, lattes, soups, or even as a topping for baked goods and other dishes. 

If you’re a fan of smoothies, here’s an easy,  flavorful, and nutrient-packed moringa smoothie recipe from Healthier Steps that you can try. 

Ingredients:

• 1 cup almond milk
• 1/2 cup fresh moringa leaves, or 1 tablespoon moringa powder
• 1 frozen banana, chopped

How To Prepare: 

Simply add all ingredients to a high-speed blender, and blend until smooth and creamy. Best enjoyed when served immediately!

Possible Risks and Side Effects

Just be reminded that like everything else in the world, the excessive consumption of organic moringa has its risks. Some medications do not mix well with the compounds present in moringa. 

These include medication for diabetes and high blood pressure. When taken simultaneously with moringa, this can cause the blood sugar and blood pressure to go lower than prescribed. It is also not recommended for consumption of pregnant women because of its anti-fertility properties. ^[3]

Otherwise, reports on the side effects of moringa and its consumption are very few, making it safe for general consumption. 

Conclusion

The moringa tree is a superfood that deserves the recognition it is getting from health enthusiasts. Its abundance of antioxidants and nutrients make it a versatile addition to a healthy lifestyle.

Not only does moringa help in the prevention and cure of different diseases, it can also be a good addition to your growing herb garden. Moringa trees are drought-tolerant and grow anywhere (except in freezing temperatures), even in sandy soils. ^[1] 

They are also compact and won’t take up much space unlike other fruit-bearing trees. This multipurpose tree will surely give you the miracle that can help improve your health and wellness.

References

[1] Quinton, A., & Davis, U. (2018). Moringa, the next superfood. Phys.org. Retrieved 22 June 2020, from https://phys.org/news/2018-10-moringa-superfood.html.

[2] Banerjee, N. (2018). Moringa Leaves – 16 Health Benefits That You Should Know – PharmEasy Blog. PharmEasy Blog. Retrieved 22 June 2020, from https://pharmeasy.in/blog/16-health-benefits-of-moringa-leaves.

[3] Cadman, B. (2020). Moringa: Benefits, side effects, and risks. Medicalnewstoday.com. Retrieved 22 June 2020, from https://www.medicalnewstoday.com/articles/319916.

[4] Gothai, S., Arulselvan, P., Tan, W., & Fakurazi, S. (2016). Wound healing properties of ethyl acetate fraction of Moringa oleifera in normal human dermal fibroblasts. Journal Of Intercultural Ethnopharmacology, 5(1), 1. https://doi.org/10.5455/jice.20160201055629

[5] Sissons, B. (2019). 4 essential vitamins for eye health. Medicalnewstoday.com. Retrieved 22 June 2020, from https://www.medicalnewstoday.com/articles/326758.

[6] Bunch, E. (2018). How to use moringa in every meal of the day | Well+Good. Well+Good. Retrieved 22 June 2020, from https://www.wellandgood.com/good-food/how-to-use-moringa.

[7] This Is the Healthiest Soup You’ve Ever Had. Tasting Table. (2020). Retrieved 21 June 2020, from https://www.tastingtable.com/cook/recipes/moringa-soup-recipe.

[8] Luqman, S., Srivastava, S., Kumar, R., Maurya, A., & Chanda, D. (2012). Experimental Assessment ofMoringa oleiferaLeaf and Fruit for Its Antistress, Antioxidant, and Scavenging Potential UsingIn VitroandIn VivoAssays. Evidence-Based Complementary And Alternative Medicine, 2012, 1-12. https://doi.org/10.1155/2012/519084

[9] Bedosky, L., & Kelly Kennedy, R. (2020). The Science-Backed Health Benefits of Moringa Powder (M. Oleifera) | Everyday Health. EverydayHealth.com. Retrieved 21 June 2020, from https://www.everydayhealth.com/diet-nutrition/diet/science-backed-health-benefits-moringa-powder/.