Health and Me

Aarushi Bhadury

Grounding Yoga Poses That Can Help You Wind Down After A Long Day

Yoga is a great way to wind down and relax. While exercising after a long day may seem counterproductive, there are many other reasons why one should do yoga if they are tired and overwhelmed. There are certain poses and movements that help you find your rhythm, revitalizing you and helping your body calm down and relax. Practicing this before ending your day can help you get a restful sleep, instead of the hurried and uncomfortable sleep you get when you crash out. 

These grounding practices can be incredibly soothing for the nervous system, helping to shift you from that 'fight or flight' mode into a state of calm and rest. They are comforting for your mind and body, preparing you for a peaceful evening and a restful night. So, if you're feeling wired but tired, these grounding yoga poses are your invitation to unwind, find your center, and let go of the day's stresses. 

Gently rest your forehead on the mat with your knees wide or together, and arms stretched forward or alongside your body. This pose calms the brain and helps relieve stress and fatigue. It's like a gentle hug for your insides. 

<h2>Legs-Up-the-Wall Pose (Viparita Karani) </h2>

Simply lie on your back and prop your legs up against a wall or chair. This inversion helps to drain stagnant energy from your legs and feet, promoting relaxation and easing tired legs. It can also soothe the nervous system. 

<h2>Supported Bridge Pose (Setu Bandhāsana Variation) </h2>

Lie on your back with knees bent and feet flat on the floor. Lift your hips and slide a block underneath your lower back for gentle support. This opens the chest and front body while remaining passive and calming. It's a gentle way to release tension. 

<h2>Supine Spinal Twist (Supta Matsyendrāsana) </h2>

Lying on your back, draw one knee towards your chest and gently guide it across your body, keeping your shoulders grounded. Look in the opposite direction of your knee. This gentle twist releases tension in the spine and hips, promoting relaxation. It feels like a gentle wringing out of stress. 

<h2>Butterfly Pose (Baddha Konāsana) </h2>

Reclined Variation: Lie on your back and bring the soles of your feet together, allowing your knees to fall open gently. You can place pillows or blocks under your knees for support. This pose gently opens the hips and groin, areas where we often hold tension. It's a soft and releasing stretch. 

The ultimate relaxation pose! Lie flat on your back with your arms and legs slightly apart, palms facing up. Close your eyes and consciously release any tension in your body, allowing yourself to sink into the support of the floor. This pose allows your body and mind to fully rest and integrate the benefits of your practice. It's like hitting the reset button. 

Place a bolster or rolled-up blanket under your knees or thighs in Savasana. This can provide extra comfort and support, allowing for deeper relaxation. Sometimes a little extra cushioning makes all the difference in letting go. 

Health Conditions A-Z

health

yoga & asanas

Grounding Yoga Pose

Yoga Pose to Help You Wind Down

revitalizing yourself through yoga

yoga poses that help you sleep well

what are grounding yoga poses

About 2 Out Of 5 Heart Failure Patients Don’t See A Cardiologist Even Once A Year

Influenza Raises Heart Attack Risk By 6X– Here's Another Reason To Get Your Flu Shot

This Ayurvedic Seed Could Be The Answer To Your Suffering Gut Health As Well As Lower Blood Pressure

Fitness

Why Does Sleeping Become Harder As You Age?

High-Fiber Healthy Drinks You Should Try

10 Dumbbell Exercise Variations For Upper-Body Strength

A Parent’s Guide To Pets: Important Points To Consider For Your Child’s Health

Food Anxiety Is Real – How Your Food Intake Affects Your Anxiety

World Osteoporosis Month: Ways To Strengthen Your Bones

Brain Exercises To Keep You Cognitively Sharp

Easy Recipes To Make When You Don’t Wish To Cook

Physical Signs Of High Cortisol

9 Healthy Plant-Based Protein Rich Dishes To Try

What Happens When You Have Low Blood Pressure?

Throw These Toxic Bathroom Items Away To Protect Your Health

This Is What Cricket Superstar Virat Kohli Eats In A Day

Signs You Are Experiencing Sensory Overload

Shoulder Exercises You Should Do For Defined Shoulders

Best Foods To Eat When You Are Fasting

​Ghee For Ayurveda: Why It Should Be A Part Of Your Diet​

Symptoms Of Ovarian Cancer You Should Know

Yoga Poses That Can Build Core Strength

Biotin-Rich Foods You Should Add To Your Diet

Unexpected Physical Signs Of Stress

Simple And Affective Guide To Stop A Panic Attack

Signs Of Heat Exhaustion In Children

10 Heart Symptoms You Shouldn't Ignore

Lower Your Cholesterol With These Foods

Food Myths You Should Stop Believing

Work Stressing You Out? Tips To Handle Toxic Workspaces

Looking To Gain Weight? High-Calorie Healthy Foods To Try

​Pomegranates Are A Must For Summer, Here’s Why​

​How Does Being A Night Owl Change Your Brain​

​Can Nightlights Affect Your Child’s Sleep​

How To Decide Whether You Should Do Cardio Or Strength Training?

Enjoying Hobbies As An Adult Is More Important Than You Realize

Screentime Matters For Parents Too, Here's How It Causes Issues

Why Should We Discard Expired Prescription Drugs?

Perks Of Having Home Plants For Your Health

Signs You Are Dealing With Depleted Mother Syndrome

Protein-Rich Fruit Smoothies You Must Try

Ways You Can Reach Out To Someone In A Mental Health Crisis

These Things Are Causing You To Lose Sleep

Yoga is a great way to wind down and relax. While exercising after a long day may seem counterproductive, there are many other reasons why one should do yoga if they are tired and overwhelmed. There are certain poses and movements that help you find your rhythm, revitalizing you and helping your body calm down and relax. Practicing this before ending your day can help you get a restful sleep, instead of the hurried and uncomfortable sleep you get when you crash out. These grounding practices can be incredibly soothing for the nervous system, helping to shift you from that 'fight or flight' mode into a state of calm and rest. They are comforting for your mind and body, preparing you for a peaceful evening and a restful night. So, if you're feeling wired but tired, these grounding yoga poses are your invitation to unwind, find your center, and let go of the day's stresses. Child's Pose (Bālāsana) Gently rest your forehead on the mat with your knees wide or together, and arms stretched forward or alongside your body. This pose calms the brain and helps relieve stress and fatigue. It's like a gentle hug for your insides. Legs-Up-the-Wall Pose (Viparita Karani) Simply lie on your back and prop your legs up against a wall or chair. This inversion helps to drain stagnant energy from your legs and feet, promoting relaxation and easing tired legs. It can also soothe the nervous system. Supported Bridge Pose (Setu Bandhāsana Variation) Lie on your back with knees bent and feet flat on the floor. Lift your hips and slide a block underneath your lower back for gentle support. This opens the chest and front body while remaining passive and calming. It's a gentle way to release tension. Supine Spinal Twist (Supta Matsyendrāsana) Lying on your back, draw one knee towards your chest and gently guide it across your body, keeping your shoulders grounded. Look in the opposite direction of your knee. This gentle twist releases tension in the spine and hips, promoting relaxation. It feels like a gentle wringing out of stress. Butterfly Pose (Baddha Konāsana) Reclined Variation: Lie on your back and bring the soles of your feet together, allowing your knees to fall open gently. You can place pillows or blocks under your knees for support. This pose gently opens the hips and groin, areas where we often hold tension. It's a soft and releasing stretch. Corpse Pose (Śavāsana) The ultimate relaxation pose! Lie flat on your back with your arms and legs slightly apart, palms facing up. Close your eyes and consciously release any tension in your body, allowing yourself to sink into the support of the floor. This pose allows your body and mind to fully rest and integrate the benefits of your practice. It's like hitting the reset button. Supported Savasana Variation Place a bolster or rolled-up blanket under your knees or thighs in Savasana. This can provide extra comfort and support, allowing for deeper relaxation. Sometimes a little extra cushioning makes all the difference in letting go. 

grounding yoga poses that can help you wind down after a long day

These Are Some Restorative Yoga Poses That Can Help You Get Ready For The Week

(Credit-Canva)

Nutrition

Want To Become Fitter And Leaner By Summer End? Nutritionist Shares What To Add, Skip And Swap

want to become fitter and leaner by summer end? nutritionist shares what to add, skip and swap

Health & Wellness

Meet 'Doctor Peyo' - The Therapy Horse Who Is Changing End-of-Life Care

meet 'doctor peyo' - the therapy horse who is changing end-of-life care

Ayurveda

This Ayurvedic Remedy Is A Must For Your Gut And Bone Health

this ayurvedic remedy is a must for your gut and bone health

Every new week comes with the silent understanding of working hard and non-stop until your next week off presents itself. Monday mornings are resented for the same reason, it also comes with a profound sense of tiredness and lack of energy. While you may not be able to skip the beginning of the week, you can transform your outlook and change the way it begins. Yoga has been shown to have many health benefits, including revitalizing us and re-energizing. While other exercises may make you feel tired, yoga can help you channel your energy towards your work and obligations, making the weekend transition much easier. 

By improving circulation and promoting a sense of lightness, yoga can leave us feeling refreshed and ready to embrace the week ahead with a <span>renewed sense of calm and vitality</span>. 

<h2><span rel="noindex">Supported Child's Pose</span> </h2>

This helps your body relax deeply and calms your mind before a new week. Kneel down with your big toes touching and knees wide. Lean forward and rest your tummy between your legs. Put a soft pillow or folded blankets under your chest and forehead. Let your arms stretch forward or rest by your sides. Stay here and breathe slowly for a few minutes. 

This pose helps your hips relax and can make you feel calm and peaceful for the week. Lie on your back and bring the bottoms of your feet together, letting your knees fall out gently. Put pillows under your knees so they feel comfy. Place a long pillow under your back from your hips to your head. Rest your arms by your sides, palms up. Close your eyes and breathe softly for a few minutes. 

This gentle twist can help your back feel better and calm your body. Lie on your back with knees bent and feet flat. Move your hips a little to one side, then let your knees fall to the other side, using pillows to support them. Stretch your arms out to the sides. You can turn your head the opposite way from your knees if it feels okay. Stay here and breathe, then do the other side. 

This pose can help tired legs feel better and calm your mind for the week. Put a pillow a little away from a wall. Sit with one hip close to the wall, then swing your legs up onto the wall as you lie on the pillow. Your bottom should be on the pillow. Rest your arms by your sides. Stay here and breathe easily for a few minutes. 

<h2>Supported Savasana (Corpse Pose) </h2>

Stay here and just breathe for a little while to feel really rested for the week. Lie flat on your back. Put a pillow under your knees to make your lower back feel good. You can also use a small pillow for your head and a light blanket. Let your arms and legs relax. Close your eyes and try to let all your muscles go soft. 

This pose can help your back feel supported and can also have a calming effect, preparing you for the week ahead. Lie on your back with your knees bent and feet flat on the floor. Place a block or pillow under your lower back (your hips). Let your arms rest by your sides, palms facing up. Stay here and breathe gently for a few minutes. 

Yoga & Asanas

Restorative Yoga Poses

Yoga Poses

Supported Child's Pose

renewed sense of calm and vitality

health benefits of yoga

Every new week comes with the silent understanding of working hard and non-stop until your next week off presents itself. Monday mornings are resented for the same reason, it also comes with a profound sense of tiredness and lack of energy. While you may not be able to skip the beginning of the week, you can transform your outlook and change the way it begins. Yoga has been shown to have many health benefits, including revitalizing us and re-energizing. While other exercises may make you feel tired, yoga can help you channel your energy towards your work and obligations, making the weekend transition much easier. By improving circulation and promoting a sense of lightness, yoga can leave us feeling refreshed and ready to embrace the week ahead with a renewed sense of calm and vitality. Supported Child's Pose This helps your body relax deeply and calms your mind before a new week. Kneel down with your big toes touching and knees wide. Lean forward and rest your tummy between your legs. Put a soft pillow or folded blankets under your chest and forehead. Let your arms stretch forward or rest by your sides. Stay here and breathe slowly for a few minutes. Supported Reclined Butterfly This pose helps your hips relax and can make you feel calm and peaceful for the week. Lie on your back and bring the bottoms of your feet together, letting your knees fall out gently. Put pillows under your knees so they feel comfy. Place a long pillow under your back from your hips to your head. Rest your arms by your sides, palms up. Close your eyes and breathe softly for a few minutes. Supported Reclined Twist This gentle twist can help your back feel better and calm your body. Lie on your back with knees bent and feet flat. Move your hips a little to one side, then let your knees fall to the other side, using pillows to support them. Stretch your arms out to the sides. You can turn your head the opposite way from your knees if it feels okay. Stay here and breathe, then do the other side. Supported Legs-Up-the-Wall This pose can help tired legs feel better and calm your mind for the week. Put a pillow a little away from a wall. Sit with one hip close to the wall, then swing your legs up onto the wall as you lie on the pillow. Your bottom should be on the pillow. Rest your arms by your sides. Stay here and breathe easily for a few minutes. Supported Savasana (Corpse Pose) Stay here and just breathe for a little while to feel really rested for the week. Lie flat on your back. Put a pillow under your knees to make your lower back feel good. You can also use a small pillow for your head and a light blanket. Let your arms and legs relax. Close your eyes and try to let all your muscles go soft. Supported Bridge Pose This pose can help your back feel supported and can also have a calming effect, preparing you for the week ahead. Lie on your back with your knees bent and feet flat on the floor. Place a block or pillow under your lower back (your hips). Let your arms rest by your sides, palms facing up. Stay here and breathe gently for a few minutes. 

these are some restorative yoga poses that can help you get ready for the week

Tanya Dutt

Not 10,000! This Many Steps A Day Could Lower Your Cancer Risk

This Super-Fit Non-Smoker Mom, 34, Diagnosed With Incurable Lung Cancer- Mistook Symptom For Gym Injury

this super-fit non-smoker mom, 34, diagnosed with incurable lung cancer- mistook symptom for gym injury

'I Thought It Was Indigestion' Long Term Pancreatic Cancer Survivor Details Her Unusual Symptoms

"i thought it was indigestion" long term pancreatic cancer survivor details her unusual symptoms

A Spoonful Of THIS In Your Daily Meals Can Lower Your Risk Of Dementia

a spoonful of this in your daily meals can lower your risk of dementia

Health News

Joe Biden Is Diagnosed With Aggressive Prostate Cancer: All That You Need To Know

joe biden is diagnosed with aggressive prostate cancer: all that you need to know

Walking is considered the easiest way to exercise, but its full potential as a <span>cancer</span> prevention tool has only just been brought into sharp focus. While the majority of us are aware of the 10,000‑step daily target, new research published in the British Journal of Sports Medicine indicates that significantly fewer steps might be needed in order to bring about a significant decrease in <span>cancer risk</span>. In addition, you don't have to be a speed walker or put up log marathon‑sized miles—regular, moderate everyday movement seems to be the ticket.

The popular 10,000-step goal actually has more marketing than scientific history behind it. Originally touted in 1960s Japan as a sales tool for pedometers, there is no scientific rationale behind that round figure in cancer prevention. The most recent evidence from the UK now provides a more scientifically informed benchmark, supported by objective measures of activity.

Researchers examined data on over 85,000 UK Biobank study participants who had worn wrist‑mounted accelerometers for seven days, measuring both step count and movement intensity. During a median follow‑up of 5.8 years, researchers monitored new diagnoses of 13 cancer types—breast and colorectal cancers to lung and endometrial cancers—and adjusted for major risk factors, including alcohol consumption, smoking, and diet

There was a clear, inverse association between steps per day and incidence of cancer:

<ul><li>7,000 steps per day was related to an 11% reduced risk of developing one of the 13 cancers under surveillance versus 5,000 steps</li><li>9,000 steps per day was related to a 16% reduced risk, with minimal added benefit thereafter.</li></ul>

Notably, such reductions in risk persisted even after controlling for demographic, lifestyle, and health factors—emphasizing that it is movement per se, and not confounding variables, that is producing the protective effect.

<h2>Intensity vs. Volume: What Matters Most While Walking</h2>

Even for brisk walking, there did prove to be a weak correlation with reduced risk of cancer, but once it was included for overall daily activity, the benefit decreased. The time taken to take steps either at one's own relaxed pace or at a faster walk is what really matters for cancer‑prevention. This has made the advice easily accessible: anyone can simply walk at one's own comfortable pace and yet gain cancer‑preventive benefits.

Current U.S. health guidelines call for a minimum of 150 minutes of moderate‑intensity aerobic physical activity weekly, complemented by strength training two times per week. However, CDC statistics reveal that more than two‑thirds of U.S. adults fail to meet these thresholds. With an estimated 2,041,910 new cancer diagnoses and 618,120 deaths from cancer projected in the United States for the year 2025, incremental, sustainable changes may have disproportionate impact on national cancer burden.

Supporting a 7,000–9,000 step per day target—approximately 3 to 4 miles of walking—may provide a more realistic starting point for most, particularly those who are intimidated by 150 minutes per week.

The biological mechanisms of this cancer protection are complex:

<strong>Hormonal Control</strong>: Routine physical activity stabilizes sex hormones, which contribute to breast and endometrial cancer risk.

<strong>Increased Insulin Sensitivity</strong>: Exercise reduces circulating insulin and insulin‑like growth factors, both of which are implicated in tumor development.

<strong>Less Inflammation</strong>: Systemic chronic inflammation generates an environment that is permissive for malignancy; walking has anti‑inflammatory properties.

<strong>Increased Immune Surveillance</strong>: Physical activity can enhance the body's capacity to recognize and eliminate abnormal cells before they are able to proliferate.

Each of these mechanisms underscores the manner in which short periods of cumulative low‑intensity activity can create an unfavorable climate for cancer development and progression.

<h2>Infusing Walking (Steps) into Your Daily Routine</h2>

Taking on a 7,000–9,000 step habit doesn't have to disrupt your routine. Inexpensive tactics are:

Active Commuting: Drive further from the office or exit public transport one stop sooner.

Micro‑Breaks: Interspersed walking breaks during the workday replace sitting time.

Social Strolls: Meet up with friends or family with a casual stroll.

Household Chores: Activities such as gardening, vacuuming, or tidying add steps and light activity.".

Although this research offers strong evidence for overall step‑count recommendations, additional research is required to investigate cancer‑specific influences. Do some cancers react differently to physical activity compared to others? May individual risk factors—e.g., genetic susceptibility—alter the effect? Longitudinal trials and mechanistic research will enable more nuanced recommendations, perhaps even personalized prescriptions for step count and activity intensity.

The road to cancer prevention literally lies at your feet. Ditching the antiquated 10,000-step myth, taking 7,000 to 9,000 steps per day proves to be a realistic, evidence-based approach to reducing your risk of several cancers. With obesity levels rising and a sedentary population dominating the landscape, this "move more, sit less" strategy is a straightforward but compelling public health message—one every step really does count.

cancer

cancer risk

walking and cancer risk

daily step count benefits

how many steps prevent cancer

walking health benefits

reduce cancer risk walking

steps to fight cancer

physical activity cancer prevention

Walking is considered the easiest way to exercise, but its full potential as a cancer prevention tool has only just been brought into sharp focus. While the majority of us are aware of the 10,000‑step daily target, new research published in the British Journal of Sports Medicine indicates that significantly fewer steps might be needed in order to bring about a significant decrease in cancer risk. In addition, you don't have to be a speed walker or put up log marathon‑sized miles—regular, moderate everyday movement seems to be the ticket.The popular 10,000-step goal actually has more marketing than scientific history behind it. Originally touted in 1960s Japan as a sales tool for pedometers, there is no scientific rationale behind that round figure in cancer prevention. The most recent evidence from the UK now provides a more scientifically informed benchmark, supported by objective measures of activity.Researchers examined data on over 85,000 UK Biobank study participants who had worn wrist‑mounted accelerometers for seven days, measuring both step count and movement intensity. During a median follow‑up of 5.8 years, researchers monitored new diagnoses of 13 cancer types—breast and colorectal cancers to lung and endometrial cancers—and adjusted for major risk factors, including alcohol consumption, smoking, and dietThere was a clear, inverse association between steps per day and incidence of cancer:7,000 steps per day was related to an 11% reduced risk of developing one of the 13 cancers under surveillance versus 5,000 steps9,000 steps per day was related to a 16% reduced risk, with minimal added benefit thereafter.Notably, such reductions in risk persisted even after controlling for demographic, lifestyle, and health factors—emphasizing that it is movement per se, and not confounding variables, that is producing the protective effect.Intensity vs. Volume: What Matters Most While WalkingEven for brisk walking, there did prove to be a weak correlation with reduced risk of cancer, but once it was included for overall daily activity, the benefit decreased. The time taken to take steps either at one's own relaxed pace or at a faster walk is what really matters for cancer‑prevention. This has made the advice easily accessible: anyone can simply walk at one's own comfortable pace and yet gain cancer‑preventive benefits.Current U.S. health guidelines call for a minimum of 150 minutes of moderate‑intensity aerobic physical activity weekly, complemented by strength training two times per week. However, CDC statistics reveal that more than two‑thirds of U.S. adults fail to meet these thresholds. With an estimated 2,041,910 new cancer diagnoses and 618,120 deaths from cancer projected in the United States for the year 2025, incremental, sustainable changes may have disproportionate impact on national cancer burden.Supporting a 7,000–9,000 step per day target—approximately 3 to 4 miles of walking—may provide a more realistic starting point for most, particularly those who are intimidated by 150 minutes per week.Why Walking Prevents Cancer?The biological mechanisms of this cancer protection are complex:Hormonal Control: Routine physical activity stabilizes sex hormones, which contribute to breast and endometrial cancer risk.Increased Insulin Sensitivity: Exercise reduces circulating insulin and insulin‑like growth factors, both of which are implicated in tumor development.Less Inflammation: Systemic chronic inflammation generates an environment that is permissive for malignancy; walking has anti‑inflammatory properties.Increased Immune Surveillance: Physical activity can enhance the body's capacity to recognize and eliminate abnormal cells before they are able to proliferate.Each of these mechanisms underscores the manner in which short periods of cumulative low‑intensity activity can create an unfavorable climate for cancer development and progression.Infusing Walking (Steps) into Your Daily RoutineTaking on a 7,000–9,000 step habit doesn't have to disrupt your routine. Inexpensive tactics are:Active Commuting: Drive further from the office or exit public transport one stop sooner.Micro‑Breaks: Interspersed walking breaks during the workday replace sitting time.Social Strolls: Meet up with friends or family with a casual stroll.Household Chores: Activities such as gardening, vacuuming, or tidying add steps and light activity.".Although this research offers strong evidence for overall step‑count recommendations, additional research is required to investigate cancer‑specific influences. Do some cancers react differently to physical activity compared to others? May individual risk factors—e.g., genetic susceptibility—alter the effect? Longitudinal trials and mechanistic research will enable more nuanced recommendations, perhaps even personalized prescriptions for step count and activity intensity.The road to cancer prevention literally lies at your feet. Ditching the antiquated 10,000-step myth, taking 7,000 to 9,000 steps per day proves to be a realistic, evidence-based approach to reducing your risk of several cancers. With obesity levels rising and a sedentary population dominating the landscape, this "move more, sit less" strategy is a straightforward but compelling public health message—one every step really does count.

not 10,000! this many steps a day could lower your cancer risk

Ishita Roy

What Is The 2-Per-20-Sitting-Walking Rule That Helps Lower Your Sugar?

2-per-20-sitting-walking routine that lowers blood sugar

influenza raises heart attack risk by 6x– here's another reason to get your flu shot

Ozempic Without The Side Effects? Try This Drug-Free Method

ozempic without the side effects? try this drug-free method

In an era of prolonged screen time and desk jobs, sitting has been dubbed “the new smoking” — and for good reason. Our increasingly sedentary lifestyles are contributing to a surge in lifestyle-related diseases, particularly diabetes and cardiovascular issues. But a new study published in Diabetes Care offers a surprisingly simple way to counter this: take a 2-minute walk after every 20 to 30 minutes of sitting.

The study found that people who interrupted their sitting time with short bouts of <span>walking</span> saw significant health benefits. Participants who took just 2 minutes to walk for every 20 to 30 minutes of sitting experienced:

<ul><li>A 24–30% reduction in blood glucose levels</li><li>A 23–26% drop in insulin levels</li></ul>

And this wasn’t dependent on weight, age, or <span>fitness</span> level. Even light-intensity walking was enough to create measurable improvements.

<h4>Why sitting for long periods is harmful</h4>

When you sit for hours at a time, your muscles become inactive, and your body’s ability to manage glucose is impaired. This leads to spikes in blood sugar and higher insulin resistance. Over time, this increases the risk of developing type 2 diabetes, heart disease, and other metabolic disorders.

Short, frequent movement reactivates muscle contractions, promotes glucose uptake, improves circulation, and reduces inflammation. It's a small effort with major returns.

<h4>Relevant for everyone — not just office workers</h4>

This rule isn’t just for desk-bound professionals. Whether you're a student, a homemaker, or someone who spends long hours in front of a screen, integrating short walks every half hour can make a meaningful difference to your long-term health.

No gym gear, no sweat — just 2 minutes of gentle motion like pacing around your room, stretching, or walking to refill your water bottle. It’s free, easy, and can be done anywhere.

<h4>The 20-8-2 rule: another approach to break up sitting</h4>

Alongside the 2-per-20 guideline, ergonomics experts also recommend the 20-8-2 rule to reduce the negative impact of sedentary work. Created by Alan Hedge, a Professor of Ergonomics at Cornell University, this rule suggests:

<ul><li>20 minutes of sitting</li><li>8 minutes of standing</li><li>2 minutes of light movement</li></ul>

This cycle encourages better posture, increased circulation, and more energy expenditure throughout the day. Research shows it improves cognitive performance and reduces fatigue — all without hurting productivity.

walking routine that lowers blood sugar

fitness

walking

walking is good

sitting is new smoking

In an era of prolonged screen time and desk jobs, sitting has been dubbed “the new smoking” — and for good reason. Our increasingly sedentary lifestyles are contributing to a surge in lifestyle-related diseases, particularly diabetes and cardiovascular issues. But a new study published in Diabetes Care offers a surprisingly simple way to counter this: take a 2-minute walk after every 20 to 30 minutes of sitting.What the study foundThe study found that people who interrupted their sitting time with short bouts of walking saw significant health benefits. Participants who took just 2 minutes to walk for every 20 to 30 minutes of sitting experienced:A 24–30% reduction in blood glucose levelsA 23–26% drop in insulin levelsAnd this wasn’t dependent on weight, age, or fitness level. Even light-intensity walking was enough to create measurable improvements.Why sitting for long periods is harmfulWhen you sit for hours at a time, your muscles become inactive, and your body’s ability to manage glucose is impaired. This leads to spikes in blood sugar and higher insulin resistance. Over time, this increases the risk of developing type 2 diabetes, heart disease, and other metabolic disorders.Short, frequent movement reactivates muscle contractions, promotes glucose uptake, improves circulation, and reduces inflammation. It's a small effort with major returns.Relevant for everyone — not just office workersThis rule isn’t just for desk-bound professionals. Whether you're a student, a homemaker, or someone who spends long hours in front of a screen, integrating short walks every half hour can make a meaningful difference to your long-term health.No gym gear, no sweat — just 2 minutes of gentle motion like pacing around your room, stretching, or walking to refill your water bottle. It’s free, easy, and can be done anywhere.The 20-8-2 rule: another approach to break up sittingAlongside the 2-per-20 guideline, ergonomics experts also recommend the 20-8-2 rule to reduce the negative impact of sedentary work. Created by Alan Hedge, a Professor of Ergonomics at Cornell University, this rule suggests:20 minutes of sitting8 minutes of standing2 minutes of light movementThis cycle encourages better posture, increased circulation, and more energy expenditure throughout the day. Research shows it improves cognitive performance and reduces fatigue — all without hurting productivity.

what is the 2-per-20-sitting-walking rule that helps lower your sugar?

About Us

Contact Us

Terms & Conditions

Privacy Policy

Company

Health and Me is a premium website with content written and curated to function as a handbook for all Health concerns.