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Christmas is just around the corner and it's getting busier and busier by the day. Don't forget about your health, though, because you still need to move and exercise.

The coming holidays may mean more projects to complete and more deadlines to beat. It may also come to you as more responsibilities as you prepare your family and home for the festivities.

While you anticipate the additional tasks to your list, don't forget that you can and should always make time for your health and fitness.

We know time is a luxury, so we consulted Mona Adviento-Maghanoy, assistant professor at the University of the Philippines (UP) Diliman College of Human Kinetics (CHK) to give simple activities to break away from your sedentary and busy lifestyle.

1. SIPA or short intensity physical activity.

The concept of SIPA or short intensity physical activity offers a quick and easy activity to take a break from sitting down.

Image source: Pexels

Mona explains, “You have to break that hour of sitting by doing two to three minutes of short intensity exercises. Kasi it's not only good for physical health, it's also good for cognitive health. Kasi isipin mo, nagbabasa ka nang matagal pero 'pag ni-break mo 'yung pagbabasa mo tapos nag-push ups ka lang, halimbawa, two sets or three sets, it actually improves blood flow through your brain. And then mas maiiintindihan mo 'yung binabasa mo."

These short activities may include doing body weight exercises like squats and push ups. You may also opt to just walk around your house or climb up and down your stairs.

She continues, saying, “You move and you get blood circulation going. That already helps you. Dahil kapag binilang mo 'yung number of minutes na 'yung accumulated in a day...halimbawa eight hours kang gising at nagtatrabaho tapos i-multiply mo 'yun, makaka-accumulate ka na rin ng 20 minutes na nagmu-move ka in a day. That's what we want, accumulated minutes kahit na hindi dire-diretso basta meron kang time to move.”

2. Sit-stand-sit technique

Working shouldn't automatically tie you down to your seat. In fact, new designs for desks and chairs also encourage you to work standing up by simply adjusting your workstation.

Image source: Pexels

Mona states, “We don't want prolonged sitting time. Sedentary 'yun eh. Sabi nila in the extreme, it's like the new smoking dahil sedentary lifestyle kills more people than smoking na raw.

Spending some time standing and some time sitting down while you finish a task follows the similar principle of SIPA.

She adds, “In doing that, standing up and sitting alternately during work, you actually get the blood flowing through your legs. Parang binabalik mo siya sa heart mo in doing that.”

3. Desk and chair exercises

If you really couldn't leave your workstation or you have a tight space to move around, you may consider doing exercises and stretches right at your desk or on your chair.

Image source: Pexels

Mona shares, “Malaking bagay 'yung position mo when you're working. And then kahit simple stretches just to keep the blood circulation going throughout your body, even while on your desk. That actually helps in terms of health benefits niya.”

4. 10,000 steps

If working out feels like a task, you may instead focus on hitting the recommended 10,000 steps a day to maintain your fitness.

Mona explains, “10,000 steps, that's recommended for a day. Parang aerobic fitness mo na 'yun. Eh ngayon, in our set up, if it's possible for you then you go out and walk around your neighborhood. Kasama na rin pati doon 'yung pagba-bike eh.

"'Yung accumulated 150 to 300 minutes in a week, and that's like 30 minutes a day [on weekdays] or 20 minutes a day, depende how often, equivalent na 'yun sa 10,000 steps in terms of pag-burn mo. Pero siyempre mas gusto natin para higher fitness level, mas marami kang gawin. So minimum 'yung 10,000 steps or minimum number of minutes. If you can do more, then much better. Pwede kang mag-stair climbing. The key is kung ano available sa'yo sa bahay na puwede mong gawin para lang makagalaw. 'Yun ang importante ngayon.”

With these easy-to-do practices, you don't have to sweat about keeping healthy while being tied to your desks or swamped with your chores and duties!