It’s hard to believe, but simply sitting still without moving for long periods can increase the risk of severe diseases. According to the Thai Health Promotion Foundation (THPF), sitting still for 7-10 hours a day increases the risk of cardiovascular disease by 147% and the risk of depression by 47%. Additionally, people with sedentary behavior may face a 112% increased risk of diabetes. Today, AIA Vitality encourages everyone to move more, as just moving can help reduce the risk of severe diseases.
Choose Walking Over Riding: If the distance isn’t far, opt for walking instead of taking a motorcycle taxi. You can also park further away to increase your walking distance, giving your heart a good workout, or choose to take the stairs instead of the elevator.
Do Household Chores: Many household chores, such as sweeping, mopping, cleaning the bathroom, and gardening, are great activities for burning calories. Besides moving your body, you’ll also end up with a clean and tidy house as a bonus.
Set a Timer to Stretch Every 1-2 Hours: If you have to sit and focus on your computer for long periods during workdays, try setting an alarm to remind you to get up and move every 1-2 hours. You could walk over to discuss work with a colleague, go for a drink of water, or use the restroom. This will help you increase your daily movement.
Walk More While Doing Activities You Enjoy: Engage in fun activities that increase your walking, such as shopping or walking your pet. Finding enjoyable activities will make walking less of a chore.
Set a Daily Step Goal: Start easily by using a step-counting app on your mobile phone to track your daily steps. Set achievable goals, such as walking 5,000 steps a day, so you can enjoy and take pride in your small daily achievements, then gradually increase your step count.
Besides moving for better health, AIA Vitality members can also accumulate daily steps to earn AIA Vitality points. Walk at least 7,500 steps a day to earn 50 points, or walk 12,500 steps or more a day to earn 100 points, up to a maximum of 15,000 points per membership year. Track your steps using health apps or devices that supports and link with the AIA+ app.
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